Move
Posture Deep-Dive: Carousel Horse
Carousel Horse is a signature barre3 posture that engages the entire body—and leads to amazing results. Today, we’re breaking down the pose to help you nail it—and reap the benefits—every single time.
The Benefits of Carousel Horse
This posture does an amazing job of strengthening your lower body and your core. You’ll feel every part of your legs and glutes ignite as you keep your front leg stable and dip the back knee toward the floor. Your core works to help you maintain balance, which helps improve your stability and train your spine tall, supporting healthy posture.
How To Set It Up
Start with your feet hip-distance apart. Step one leg back, bend your knees, and HOLD. Your front foot is pressing evenly into the floor. Your front knee is over the ankle. Your back knee is underneath your hip. Both hip points are pointing perfectly forward, and your shoulders are stacked over your hips. Your spine is long, and your shoulders are wide and down your back. Now that you’ve set it up properly, you’re ready to move.
Common Dos and Don’ts
We’re going to show you a properly aligned Carousel Horse in a moment, but first, let’s talk about what not to do. Here are some common mistakes that can throw the posture—and your body—off.
DON’T: Step too far behind you with your back leg. This drops the front hip points toward the floor and puts pressure on the back knee and the low back; it can also keep supporting muscles from working as they should.
DO: Keep your back knee directly under your hip.
DON’T: Push your front knee forward beyond the toes. This creates knee tension and pain in the body.
DO: Keep your knee over the ankle to protect the knee and light up the leg muscles.
Don’t: Arch your back or pop your ribs. This causes low-back pain, and it keeps your core from engaging properly.
DO: Keep your shoulders over your hips with a long spine.
And now, here’s what Carousel Horse looks like when the body is in proper alignment.
And remember, you can always modify barre3 poses to suit your body’s needs. Here are some common modifications for Carousel Horse:
1. If you’re feeling knee pain in your back leg, lean forward with a long spine. This takes the pressure off the back knee and powers your front leg’s glutes even more.
2. Work higher and smaller. This alleviates pressure all over your body, which makes it a great option if you’re feeling any pain in your legs or hips. On the flip side, if you’re feeling good and want even more of a challenge, take a modification UP and lower your back knee closer to the floor.
3. If none of these modifications work for you, you’re always welcome to come into Incline Chair and bring both feet parallel. This posture puts less pressure on knee joints but still works your muscles in a results-driven way.
If you ever have questions—about Carousel Horse or any barre3 pose—just ask. Talk to an instructor in-studio and online, or ask your questions in the comments below. We’re here to help you get the very most out of this posture and feel good!
Carousel Horse is a signature barre3 posture that engages the entire body—and leads to amazing results. Today, we’re breaking down the pose to help you nail it—and reap the benefits—every single time.
The Benefits of Carousel Horse
This posture does an amazing job of strengthening your lower body and your core. You’ll feel every part of your legs and glutes ignite as you keep your front leg stable and dip the back knee toward the floor. Your core works to help you maintain balance, which helps improve your stability and train your spine tall, supporting healthy posture.
How To Set It Up
Start with your feet hip-distance apart. Step one leg back, bend your knees, and HOLD. Your front foot is pressing evenly into the floor. Your front knee is over the ankle. Your back knee is underneath your hip. Both hip points are pointing perfectly forward, and your shoulders are stacked over your hips. Your spine is long, and your shoulders are wide and down your back. Now that you’ve set it up properly, you’re ready to move.
Common Dos and Don’ts
We’re going to show you a properly aligned Carousel Horse in a moment, but first, let’s talk about what not to do. Here are some common mistakes that can throw the posture—and your body—off.
DON’T: Step too far behind you with your back leg. This drops the front hip points toward the floor and puts pressure on the back knee and the low back; it can also keep supporting muscles from working as they should.
DO: Keep your back knee directly under your hip.
DON’T: Push your front knee forward beyond the toes. This creates knee tension and pain in the body.
DO: Keep your knee over the ankle to protect the knee and light up the leg muscles.
Don’t: Arch your back or pop your ribs. This causes low-back pain, and it keeps your core from engaging properly.
DO: Keep your shoulders over your hips with a long spine.
And now, here’s what Carousel Horse looks like when the body is in proper alignment.
And remember, you can always modify barre3 poses to suit your body’s needs. Here are some common modifications for Carousel Horse:
1. If you’re feeling knee pain in your back leg, lean forward with a long spine. This takes the pressure off the back knee and powers your front leg’s glutes even more.
2. Work higher and smaller. This alleviates pressure all over your body, which makes it a great option if you’re feeling any pain in your legs or hips. On the flip side, if you’re feeling good and want even more of a challenge, take a modification UP and lower your back knee closer to the floor.
3. If none of these modifications work for you, you’re always welcome to come into Incline Chair and bring both feet parallel. This posture puts less pressure on knee joints but still works your muscles in a results-driven way.
If you ever have questions—about Carousel Horse or any barre3 pose—just ask. Talk to an instructor in-studio and online, or ask your questions in the comments below. We’re here to help you get the very most out of this posture and feel good!
