This beginner level exercise works the posterior muscles of the spine hips and legs primarily. It is great for strengthening the hamstrings and gluteus maximus. Small changes in the spring tension can really change the challenge of this exercise. Lighter spring tension will emphasize the hamstrings as they act on the knee extension, and more spring tension will emphasize the gluteus maximus as it acts on hip extension.Equipment Set Up:Foot Bar should be up all the way. Head rest should be down all of the way. Use 1-4 springs depending on the focus of the exercise. Start Position:Equipment Set Up: Foot Bar should be up all the way. Head rest should be down all of the way. Use 1-4 springs depending on the focus of the exercise. Begin supine on the reformer with your shoulders against the shoulder rests and your heels on the foot bar, hip distance apart. Your spine should begin in a neutral position.To Perform the Exercise:Exhale and lift your pelvis off of the carriage keeping the lumbar spine neutral. Then inhale and stay. Next, exhale and push the carriage out extending the hips and knees and keeping your pelvis just above the carriage the entire time. Then inhale and return the carriage. Repeat pressing the carriage out 5-10 times and then lower the hips onto the carriage on the last return.
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