Tendon Stretch

Classical Repertoire Beginner 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.

Schematic — Tendon Stretch

⚠️ Clinical Contraindications

Low Back Pain: Keep the spine long and the knees softly bent; stop if the low back aches.

Apparatus Setup

Reformer

Spring Tension 1 Red or 1 Green Spring

Footbar Position Low

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 sit-bones 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.