Reformer — Elephant
Standing Reformer exercise targeting hamstrings and core by pushing the carriage with the feet while maintaining a forward fold.
Reformer — Elephant
The Elephant is an intermediate Reformer exercise combining deep posterior chain stretching with hamstring and core strengthening. Standing on the carriage in forward fold, the practitioner pushes the carriage with the feet against spring resistance, creating a movement reminiscent of an elephant's heavy gait.
Targeted Anatomy
The hamstrings are the primary drivers of the carriage push. The transversus abdominis maintains spinal flexion and trunk stability. The erector spinae work in controlled lengthening. The hip flexors stabilize the standing position. The calves and intrinsic foot muscles anchor feet to the carriage. The deltoids and scapular stabilizers transmit force through arms to the bar.
Step-by-Step Execution
- Starting position: Stand on the Reformer carriage, feet against shoulder blocks. Hands on bar, arms extended. Hips flexed, head relaxed, spine in C-curve.
- Engagement: Draw navel toward spine, round back into a deep C.
- Exhale — Push: Push carriage back with feet using hamstring strength. Arms stay extended, back in C.
- Inhale — Return: Bring carriage back to bar by deeply contracting abdominals. Movement comes from center, not arms.
Key Points and Breathing
- Spine stays in flexion (C) throughout — do not straighten the back.
- Movement is initiated by legs and center, not arms.
- Heels pressed against blocks for anchoring.
- Head stays relaxed between arms.
Repetitions
5 to 8 repetitions.
Modifications
- Beginner: Slightly bent knees, reduced range, heavier springs for support.
- Intermediate: Straight legs, full range.
- Advanced: Light springs, very slow tempo, add heel raises.
Contraindications
- Acute lumbar disc herniation (loaded flexion is risky).
- Active sciatica.
- Uncontrolled hypertension (head-down position).
Target Audience
The Elephant is particularly beneficial for runners and cyclists needing hamstring strength and flexibility. In rehabilitation, it improves lumbar mobility and core engagement in flexion, essential skills for daily activities like bending and rising.