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Long Box Hamstrings on the Pilates Reformer

IntermediateStrengthTier T2

A face-down knee bend on a Pilates reformer long box. With your knees off the end and feet in the straps, you bend your knees to bring your heels toward your buttocks without moving your pelvis.

Targets: Knee
Muscles: Hamstrings

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.

  • 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

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie prone on the long box facing the foot bar with the knees just off the end and the feet in the straps.
  • Press the hip bones and pubic bone evenly into the box, lift the lower abdominals and cross the arms in front of the box for support.
  1. A man lies prone on the long box facing the foot bar, knees just past the box edge, feet in the rope straps, arms crossed under his chest.

    Step 1 of 5

    Lie prone on the long box, knees just off the end, pelvis imprinted, feet in the straps, arms crossed.

  2. He is bending both knees, heels rising toward his buttocks, pelvis still pressed flat into the box.

    Step 2 of 5

    Exhale and bend the knees, bringing the heels toward the buttocks without moving the pelvis.

  3. He holds the knees deeply bent, heels near his buttocks, pelvis still imprinted into the box.

    Step 3 of 5

    Continue the flexion until the heels approach the buttocks, thighs lengthened and knees floating.

  4. He is lowering his heels back out, knees opening toward straight, pelvis still pressed into the box.

    Step 4 of 5

    Inhale and extend the knees back to the start position.

  5. A man lies prone on the long box facing the foot bar, knees just past the box edge, feet in the rope straps, arms crossed under his chest.

    Step 5 of 5

    Lie prone on the long box, knees just off the end, pelvis imprinted, feet in the straps, arms crossed.

Breathing

  • Inhale to prepare, exhale on the knee flexion, inhale on the return.

Safety Information

Caution: check with your clinician first if you have a hamstring or knee problem. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. 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.