Pilates
Reformer Long Box Double-Leg Kick
The Reformer Long Box Double-Leg Kick combines controlled heel pulses with a chest lift while lying face down. It trains the hamstrings, glutes, and back while challenging trunk control.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Lie face down lengthwise on the box, with your knees beyond its edge and your head turned to one side.
- Clasp your hands behind your lower back.
- Bend both knees with three small heel pulses toward your buttocks.
- Straighten both legs behind you.
- Reach your clasped hands toward your heels.
- Lift your chest slightly off the box with your gaze toward the floor.
- Lower into the starting position with your head turned to the opposite side.
Form cues
- Keep your front hip bones grounded.
- Keep your knees hip-width apart.
- Exhale through the heel pulses.
- Keep your shoulders away from your ears.
Common mistakes
- Kicking with momentumMake the pulses small enough that your pelvis does not rock.
- Bending mainly through the lower backLengthen your chest forward rather than trying to lift it high.
- Pulling hard through clasped handsKeep your hands separate beside your hips if clasping them strains your shoulders.
Safety
An unsecured box or shifting carriage can cause a fall while mounting or exercising. Forceful knee bending or excessive back extension can strain the knees or lower back.
- Place the box lengthwise on the carriage, securely against the shoulder rests.
- Have a qualified Pilates instructor select a spring setting that keeps the carriage stationary for this unstrapped version.
- Check that the box and carriage stay still before transferring your weight onto them.
- End the set if you feel joint pain or can no longer control the movement.
If you have back, neck, knee, or shoulder symptoms, or discomfort lying on your stomach, get advice from a physiotherapist before trying this version.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
- Pilates Sitting Box
Sets and reps
- Sets
- 1–2
- Target
- 4–8 reps
- Rest
- 45 sec
Count three heel pulses plus one chest lift as one rep, alternating your head position each rep.