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Prone Quad Stretch on the Pilates Reformer Long Box

BeginnerstretchTier T1

A face-down thigh stretch on a Pilates reformer long box. You lie prone with hands on the foot bar, grasp one ankle with the same-side hand, hold while breathing normally, then switch sides.

Targets: Knee
Muscles: Quadriceps

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

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie prone on the long box with the legs toward the pulleys and both hands on the foot bar.
  • Keep the hips pressed down toward the box without an anterior tilt before grasping the ankle.
  1. A woman lies prone on the long box along the reformer carriage, legs extended toward the pulleys, both hands resting on the foot bar.

    Step 1 of 5

    Lie prone on the long box, legs toward the pulleys, both hands on the foot bar.

  2. She has reached her left hand back off the bar to grasp her left ankle, knee bending, hips still pressed to the box.

    Step 2 of 5

    Exhale and grasp the left ankle with the left hand, keeping the hips down.

  3. She holds the ankle stretch, heel eased toward her buttock, hips still down, spine long from crown to tailbone.

    Step 3 of 5

    Hold the stretch, breathing normally, keeping the stretch between the top of the spine and the tailbone.

  4. She has released the ankle back to the straight line and begins reaching her right hand toward her right ankle.

    Step 4 of 5

    Exhale, return to the start position, then repeat the grasp on the other side.

  5. A woman lies prone on the long box along the reformer carriage, legs extended toward the pulleys, both hands resting on the foot bar.

    Step 5 of 5

    Lie prone on the long box, legs toward the pulleys, both hands on the foot bar.

Breathing

  • Exhale on the grasp, normal breathing through the hold, exhale on the return.

Safety Information

Lie prone on the long box with the legs toward the pulleys and the hands on the foot bar; exhale and grasp one ankle, keeping the hips down, hold through normal breaths, then exhale back. Caution: check with your clinician first if you have a hip 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.