Tree
Classical standing balance: one foot on the footbar, arms reaching tall like a tree, the standing leg presses the carriage out and back for single-leg strength and control.
- Body
- Reformer
- Movement
Teaching Precautions
Common precautions, not exhaustive. Screen every client and refer when in doubt.
- Low Back Pain: Single-leg pressing can drop the pelvis; keep the hips level, press through the whole standing foot, and stop if the back aches.
- Shoulder Impingement: Reaching the arm overhead can pinch; keep the arm in a pain-free range.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Stand on the carriage facing the footbar with one foot centred on the footbar and the other foot on the carriage behind you. Reach both arms tall overhead with the ribs soft.
Execution Instructions
Exhale to press the carriage out as the standing leg straightens and the arms reach tall, keeping the pelvis level; inhale to bend and return with control.
Teaching Cues
"Reach tall through the crown — the arms stay long and the ribs soft."
"Press through the whole standing foot — no pushing with the toes."
"Exhale to press the carriage away as the standing leg lengthens, inhale to bend and draw it home."
Modifications & Progressions
Smaller Press (Regression)
Press the carriage out only partway until the standing leg control is established.
Two-Count Extension Pause (Progression)
Pause at full extension with the arms tall for two counts.
Hands on Hips (Injury Modification)
For shoulder impingement, rest the hands on the hips or the footbar instead of reaching overhead, and keep the press small.
Similar Exercises
Same category, or body position when the category is unique.