The Swan on the Box exercise is performed for how many reps?

• A. 2 reps
• B. 3 reps
• C. 4 reps
• D. 5 reps

Answer: (B)

The number of repetitions is chosen to balance learning the back-extension movement with maintaining clean control. In Swan on the Box you lift into a gentle back extension from a stable position on the box, so performing a small, focused set lets you coordinate the spine lengthening, pelvis stability, and shoulder alignment with your breath. Three repetitions provide enough neuromuscular rehearsal to feel the pattern without fatiguing form. If you did fewer reps, you might not reinforce the movement sequence; if you did more, fatigue could cause compensations and soften alignment, reducing effectiveness. Aim for smooth, controlled reps with a steady breath cadence as you lift and lower.