Reformer alternatives to kneeling exercises

What the exercise is for

Kneeling on the reformer is there for a reason: it takes the legs out of the base and asks the trunk to stay tall on its own. The Kneeling Arm Series and Knee Stretches both depend on it. When a client can't kneel today, keep the upper-body or abdominal work and change what they're resting on.

A pad under the knees is sometimes all it takes. When it isn't, the options below keep the same work in a different position.

Alternatives

1. Seated Arm Series on the box

   Reformer

   The same arm work, such as Chest Expansion, Hug a Tree and Biceps, with the pelvis supported, so the client still works on sitting tall with no weight through the knees.

   Setup: Short box on the carriage, seated cross-legged or with the legs over the side, facing the straps. Start with a light spring.

   Watch for

   • Leaning back to use body weight against the spring
   • Ribs flaring as the arms move
   • Rounding through the upper back as the spring pulls

2. Arms supine

   Reformer

   Lying down takes away the job of holding the trunk upright, while presses, circles and triceps keep the shoulder work. Good when the client needs the most support today.

   Setup: Supine on the carriage, head on the headrest, legs in tabletop or feet on the footbar, hands in the straps. Light spring.

   Watch for

   • Ribs lifting as the arms go overhead
   • Shoulders rolling forward at the top of each press
   • Tension building in the neck

3. Standing arm work

   Reformer

   Keeps the upright trunk and the arm work, and adds a balance challenge, for a client who's steady on their feet but not on their knees.

   Setup: Standing on the floor or the platform, facing the straps, feet hip-width apart. Start with a light spring.

   Watch for

   • Knees locking
   • Weight rocking back onto the heels as the arms pull
   • Lower back arching to finish the movement

4. Elephant in place of Knee Stretches

   Reformer

   Keeps the idea of Knee Stretches, moving the carriage with the legs while the trunk stays still, with the feet on the carriage instead of the knees.

   Setup: Standing on the carriage, heels against the shoulder rests, hands on the footbar, hips high. Start with a light spring.

   Watch for

   • Hips dropping as the carriage moves out
   • Weight shifting forward into the hands
   • Rounding the back to make up for tight hamstrings

Options, not prescriptions. Adjust them to your training, your equipment and your client.