Is Up Stretch suitable for beginners?

Up Stretch requires adequate hamstring flexibility and wrist stability. Beginners without these should first work on Elephant, Long Stretch, and Down Stretch before attempting Up Stretch.

What muscles does Up Stretch work?

Up Stretch challenges the core through the plank and pike transition. The hamstrings work to maintain the pike position and the upper back and shoulder stabilisers support the arms throughout.

What is Up Stretch good for?

Up Stretch develops hamstring length, shoulder endurance, and the ability to control the transition between plank and pike. It is a key exercise in the long stretch series.

How does Up Stretch differ from Down Stretch?

Down Stretch uses a kneeling arc position; Up Stretch uses a standing pike with feet on the carriage. Up Stretch demands more hamstring flexibility and creates a different spinal and hip challenge.

Exercise

Up Stretch

Intermediate

Pike-to-plank push-pull on the reformer that challenges hamstring length, shoulder stability, and core control.

Setup instructions

Place hands on the footbar and feet on the carriage, curling into a high pike position. Press the heels back and keep the arms straight. Find length through the spine in the starting pike.

Breathing cues

Inhale to extend to plank. Exhale to lift into pike.

Movement steps

1Inhale to push the carriage back and drop the hips into a plank line.
2Exhale to lift the hips and pike the carriage back in.
3Keep the knees straight and the arms steady through the transition.
4Repeat with control.

Common mistakes

Bending the knees in the pike; locking the elbows in the plank; rushing the transition; losing shoulder stability.

Safety notes

Requires hamstring flexibility and wrist stability. Avoid if shoulder or wrist issues are present.

Connections

Muscles worked

Goals supported

Equipment needed

Related exercises

FAQs

Is Up Stretch suitable for beginners?
Up Stretch requires adequate hamstring flexibility and wrist stability. Beginners without these should first work on Elephant, Long Stretch, and Down Stretch before attempting Up Stretch.
What muscles does Up Stretch work?
Up Stretch challenges the core through the plank and pike transition. The hamstrings work to maintain the pike position and the upper back and shoulder stabilisers support the arms throughout.
What is Up Stretch good for?
Up Stretch develops hamstring length, shoulder endurance, and the ability to control the transition between plank and pike. It is a key exercise in the long stretch series.
How does Up Stretch differ from Down Stretch?
Down Stretch uses a kneeling arc position; Up Stretch uses a standing pike with feet on the carriage. Up Stretch demands more hamstring flexibility and creates a different spinal and hip challenge.