Pilates
Reformer Control Back
Reformer Control Back is a moving reverse plank with your hands on the shoulder rests and feet on the footbar. It trains trunk stability and shoulder control as you move the carriage.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Sit on the carriage facing the footbar.
- Place your hands securely on the shoulder rests behind you.
- Position your heels on the footbar with your legs extended.
- Lift your hips into a face-up plank, forming a long line from shoulders to heels.
- Press the carriage a short distance away from the footbar with your arms straight.
- Draw the carriage back to its starting position while maintaining the plank.
- Lower your hips onto the carriage after your final repetition.
Form cues
- Keep your ribs drawn in.
- Distribute your weight evenly between hands.
- Breathe continuously.
Common mistakes
- Hips saggingReduce carriage travel until you can keep your pelvis level with your trunk.
- Turning it into a dipMove through your shoulders rather than repeatedly bending your elbows.
- Throwing your head backKeep your head aligned with your torso rather than letting it hang behind you.
Safety
A slipping hand or foot can cause a fall between the moving carriage and footbar. Excessive carriage travel or fatigue can overload your shoulders and wrists in this supported position.
- Have a qualified Pilates instructor teach the setup and select spring resistance before you attempt this exercise.
- Check that the footbar and shoulder rests are locked securely before mounting.
- Keep contact surfaces dry and free of anything that could slip.
- End the set if your grip shifts or the carriage starts moving unpredictably.
Choose a supported alternative and seek professional guidance first if you have wrist, shoulder, or neck pain, or cannot comfortably support your weight behind your body.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 1–2
- Target
- 3–5 reps
- Rest
- 1 min 30 sec
Start with this two-leg version; single-leg variations require additional balance and control.