Tendon Stretch

Classical Repertoire Beginner Standing Hip & Posterior Chain

Classical hamstring and calf stretch: heels on the footbar, legs straight, the carriage presses out as the body hinges from the hips with a long spine.

Body
Reformer
Movement

Schematic — Tendon Stretch Reformer · 1 strong or 1 medium spring · Footbar Low · Headrest Down

AI-generated illustration: an instructor performing Tendon Stretch, on a Reformer, springs set to 1 strong or 1 medium spring, footbar Low, headrest Down. Illustrative only — the schematic diagram above shows the movement. — AI-generated illustration Illustrative only — the schematic above is the reference drawing.

Teaching Precautions

Common precautions, not exhaustive. Screen every client and refer when in doubt.

Low Back Pain: Keep the spine long and the knees softly bent; stop if the low back aches.
Ankle / Achilles Sensitivity: Reaching the heels down at full extension is an end-range calf and Achilles stretch; reduce the range, keep the heels higher, or keep the knees softly bent.

Apparatus Setup

Reformer

Spring Tension 1 strong or 1 medium spring

Footbar Position Low What this means →

Headrest Down

Target Muscles

Transverse Abdominis (Secondary)Hamstrings (Primary)Calves (Gastrocnemius/Soleus) (Secondary)

Setup Instructions

Stand on the carriage facing the footbar with the heels on the footbar and the hands on the footbar, legs straight and feet hip-width apart.

Execution Instructions

Exhale to press the carriage out, hinging at the hips and reaching the sitbones up while the spine stays long; inhale to return tall with control.

Teaching Cues

Alignment

"Keep the legs straight and the heels rooted on the footbar."

Form

"Hinge from the hips with a long spine — do not round the back to reach."

Breath

"Exhale to hinge and press out, inhale to return."

Modifications & Progressions

Bent Knee Hinge (Regression)

Soften the knees to protect the low back while the hamstring length develops.

Deepened Hinge (Progression)

Increase the hinge range as hamstring length improves, keeping the spine long.

Heels Higher (Injury Modification)

For ankle or Achilles sensitivity, keep the heels higher on the footbar with the knees softly bent, and hinge only partway rather than reaching end range.

Similar Exercises

Same category, or body position when the category is unique.

Squat Beginner · Standing Standing Series: Side Splits Beginner · Standing Tree Intermediate · Standing Front Splits Intermediate · Standing