Exercise of the Month: Hawk on the Short Box

This month, we’re spotlighting Hawk, a dynamic and challenging movement with lots of moving pieces (literally). It’s designed to improve balance, spinal rotation, build core strength and improve shoulder mobility.

Jenna Hansen, Merrithew^® Lead Instructor Trainer and Co-Owner of Awaken Studios in Utah, shares her expert tips on how to perform this exercise with precision and make it a valuable part of your practice.

Why Hawk?

Think of Hawk as a side bend with a twist — literally. It’s a powerful way to work on a combination of spinal rotation and flexion, torso strength and balance. Whether you’re an athlete looking to improve spinal mobility, a desk worker battling stiffness or a Pilates enthusiast refining their technique, this exercise delivers functional movement that translates into everyday movement.

The Key Benefits:

Enhances Spinal Rotation: Improves flexibility and control in the thoracic spine, crucial for daily movement.
Builds Abdominal Strength: Engages the obliques and deep abdominals to stabilize the torso during dynamic movement.
Improves Shoulder Mobility: Encourages healthy range of motion through the shoulder joints.
Encourages Balanced Strength: Works on asymmetrical strength and coordination between the sides of the body.
Supports Functional Movement: Promotes alignment and mobility for everyday activities like reaching or twisting.

Jenna’s Pro Tips for a Stronger, More Effective Hawk:

Lead with the Spine: Focus on lengthening through the crown of the head as you tilt the torso to long diagonal.
Adapt for Range: Place the bottom hand on the box or headrest or eliminate the rotation for those with limited spinal mobility. You can pulse in place for an added challenge.

Hawk on the Short Box is a great way to refine your movement, challenge your core and build resilience in both the spine and shoulders. By focusing on precision and control, you can unlock the full benefits of this exercise, whether for personal practice or client sessions. Take your time and explore your range to enhance your Pilates sessions and everyday mobility.

Ready to progress? Try Hawk and continue exploring new techniques with our Exercise of the Month series.

Source: https://www.merrithew.com/blog/post/2025-03-28/exercise-of-the-month-hawk-on-the-short-box