Sprinter
Standing squat press on the Reformer: one foot grounded and the other on the carriage against the shoulder rest; stay low in the squat and press the carriage away with leg and glute power.
- Body
- Reformer
- Movement
Teaching Precautions
Common precautions, not exhaustive. Screen every client and refer when in doubt.
- Knee Issues: Holding a squat under spring load stresses the front knee; keep it tracking over the second toe, reduce the depth, and stop if the knee complains.
- Low Back Pain: Keep the hips level and the spine tall in the squat; stop if the back aches.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Stand with one leg on the ground — weight through the heel — and the other foot on the carriage, pressed up against the shoulder rest. Keep the hips facing the mirror.
Execution Instructions
- Start with squats to warm up.
- Once in the squat, stay in the squat and press the carriage away, then control the return.
- Keep the working hip higher than the grounded hip and make sure the front knee tracks over the second toe without travelling past it.
Teaching Cues
"Stay in the squat and press the carriage away."
"Keep the hips facing the mirror."
"Keep the working hip higher than the grounded hip."
"Exhale to press the carriage away."
"Track the front knee over the second toe."
Modifications & Progressions
Narrower Stance (Regression)
Bring the back knee closer to the front heel and reduce the press range to keep the pelvis square.
Lighter Spring, Faster Press (Progression)
Lighten the spring and quicken the press to develop power while the hips stay level and facing the mirror.
Knee-Safe Depth (Injury Modification)
Reduce the squat depth and keep the front knee behind the toes for patellofemoral sensitivity.
Similar Exercises
Same category, or body position when the category is unique.