Teaser
Classical V-sit on the long box: the spine rolls back and the legs extend into a balanced V, demanding deep abdominal control and precise articulation.
⚠️ Clinical Contraindications
- Osteoporosis / Osteopenia: Loaded spinal flexion; substitute neutral or extension-based core work.
- Acute Lumbar Disc Herniation: Avoid end-range flexion under load; substitute a supported, neutral roll-back.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Sit at the front edge of the long box facing the footbar with the feet hooked under the footbar, arms reaching forward at shoulder height.
Execution Instructions
Exhale to roll back articulating the spine one vertebra at a time while the legs extend up into a V, balancing on the sit-bones; inhale to hold, then exhale to articulate down with control.
Teaching Cues
"Roll up and down one vertebra at a time — no swinging into the V."
"Balance in the V before extending the legs — the pelvis stays anchored."
"Exhale to roll up, inhale to hold, exhale to roll down."
Modifications & Progressions
Hands Behind Thighs (Regression)
Support the trunk with the hands behind the thighs until the deep abdominal strength is established.
Extended Hold (Progression)
Hold the V for two full breaths with the arms reaching forward long.