Which of the following is a Reformer exercise for hamstring, gluteal, and back extensor strength?

• A. Long Box Rocking
• B. Long Box Grasshopper
• C. Long Box Swan
• D. Long Spine Massage

Answer: (B)

The movement on the Reformer that strengthens the hamstrings, gluteals, and back extensors in a coordinated way uses the Long Box Grasshopper. This exercise requires the pelvis to stay stable and the spine to stay long as you move the legs in a way that challenges hip extension against the resistance of the system. The hamstrings and glutes work to extend the hip, while the back extensor muscles help maintain a neutral, elongated spine throughout the lift, giving you integrated posterior chain strength.

In contrast, the Long Box Rocking focuses more on spinal articulation and mobility with less emphasis on loading the hamstrings and glutes. The Long Box Swan emphasizes pure back-extension work from a prone position, targeting the back extensors but not as much the hamstrings and glutes together. The Long Spine Massage centers on spinal lengthening and control, with less direct engagement of the hamstrings and glutes.