Pilates Reformer Encyclopedia: Long Box - Hamstring Curls

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PILATES REFORMER LONG BOX - HAMSTRING CURLS:
LEVEL - Intermediate
SETUP - 1 - 2 springs, Footbar down, Box in Long position
REPETITIONS - 5 - 10x
GOALS & BENEFITS
Strengthens hamstrings and glutes
Develops strength needed for hip extension
Teaches stabilization of the pelvis while lying prone
May be done with one leg at a time to balance strength
TIPS & CUES
Knees should be just off box, straps set up as for Short Spine
Rotate pubic bone into box, keep hip points evenly anchored, abs lifted
Lift thighs slightly off box as feet pull toward buttocks
Finish by reaching back to ankles to prepare the Rocking exercise
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