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Long Box Horseback on the Reformer

AdvancedBalanceTier T3

You sit astride a long box strapped to a reformer carriage. You rise to a tall standing position while holding the box between your inner thighs, then hold that balance. You then lower back down.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

Also stop if you notice
Sharp or lasting pain in the inner thighs from squeezing the box.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

1

Sets

30 sec

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit tall on the box at the start and at the end of each repetition.
  1. A woman seated upright astride a Pilates reformer's long box, spine tall, both hands raised at the sides of her body.

    Step 1 of 5

    Sit upright straddling the long box, spine long, feet flexed, both hands held high at the sides of your body.

  2. The same woman, now standing tall astride the long box, arms hanging straight down along her sides.

    Step 2 of 5

    Stand up as high as you can while still straddling the box, arms long and vertical, in line with your torso.

  3. The same woman, still standing tall astride the box, both arms now stretched forward and overhead, close to her ears.

    Step 3 of 5

    Simultaneously pull back through your center and stretch both arms forward and up around your ears.

  4. The same woman, still standing tall astride the box, both arms now stretched straight out to the sides at shoulder height.

    Step 4 of 5

    In a slow, controlled manner, stretch both arms far out to the sides while maintaining your standing balance on the box.

  5. A woman seated upright astride a Pilates reformer's long box, spine tall, both hands raised at the sides of her body.

    Step 5 of 5

    Sit upright straddling the long box, spine long, feet flexed, both hands held high at the sides of your body.

Safety Information

Keep every transition slow and controlled, especially standing up onto the box and coming back down to seated, because this rising-and-lowering action is the hardest and riskiest part. If you have hip, knee, ankle, or balance impairments, ask a physical therapist or an experienced Pilates instructor before attempting this exercise, because the standing balance astride a moving, spring-loaded apparatus carries a real fall risk and is Advanced. Stop and sit back down onto the box immediately if you feel a loss of balance, a sharp pinch in the inner thighs, or any pain at any point in the standing position. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.