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Pilates

Reformer Elephant

Reformer Elephant is a Pilates exercise that uses a small carriage glide beneath raised hips to train abdominal control and coordination while lengthening the backs of your legs.

Higher injury risk. Read the safety notes before adding weight.

  • Intermediate
  • Compound
  • Higher injury risk
  • Rest 45 sec
Video by Blue Sparrow Pilates on YouTube

How to do it

  1. Grip the footbar with your hands shoulder-width apart.
  2. Step onto the carriage with your feet hip-width apart, heels against the shoulder rests.
  3. Raise your hips into an inverted V with your knees softly straight.
  4. Gently round your back into a smooth curve.
  5. Push the carriage a short distance away from the footbar through your hips.
  6. Draw the carriage back toward the stopper with control to finish the repetition.

Form cues

  • Keep your heels heavy.
  • Let your neck follow your spine.
  • Exhale as the carriage returns.
  • Keep your hips at the same height.

Common mistakes

  • Rocking through the shouldersKeep your upper body steady relative to the footbar while your legs move the carriage.
  • Gliding too far outShorten the glide so you can maintain your back's curve throughout the repetition.
  • Snapping the carriage closedResist the springs on the return so the carriage arrives quietly.

Safety

Standing on a moving carriage creates a fall risk if your grip slips or the carriage moves unexpectedly. Fatigue or forcing the position can also strain your wrists, shoulders, or lower back.

  • Check that the footbar and shoulder rests are securely locked before mounting.
  • Get qualified in-person instruction on mounting and the appropriate spring setting; very light resistance can reduce stability.
  • Make sure your hands and feet have secure, nonslip contact.
  • End the set while you can still bring the carriage fully home and step off steadily.

If you have wrist, shoulder, or back pain, or difficulty balancing on moving equipment, get advice before attempting this standing variation.

Muscles worked

Front

Primary muscles

  • Abs

Secondary muscles

  • Hip Flexors
  • Obliques

Equipment

  • Pilates Reformer

Sets and reps

Sets
2–3
Target
6–10 reps
Rest
45 sec

Start with a small range and prioritize consistent control over a longer glide.