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

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

Answer: (A)

Long Box Rocking engages the posterior chain by coordinating hip extension and spine extension against the Reform­er springs. As you rock the Long Box, you actively lengthen and then lift through the hamstrings and glutes while your back extensors stabilize and control the spine. This combination specifically strengthens those muscles in a flowing, weight-bearing pattern on the Reformer. The other options emphasize different movement goals—Grasshopper focuses on leg alignment and hip control rather than a primary posterior-chain workout; Long Spine Massage centers on spinal articulation and lengthening with less emphasis on strengthening the back and hips; Tendon Stretch targets flexibility and control in the hamstrings and spine but not the integrated posterior-chain strength pattern that Rocking provides.