Pilates
Reformer Front Split
The Reformer Front Split is a supported split-stance exercise that moves the carriage away and back. It trains leg strength and hip control while challenging your balance.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Grip the footbar with both hands while standing beside the closed carriage.
- Place your back forefoot on the carriage with your heel braced against a shoulder rest.
- Place your front foot on the fixed standing platform.
- Bend your front knee into a supported lunge with your back leg long.
- Press the carriage away, gradually straightening your front knee through a comfortable range.
- Draw the carriage home by bending your front knee back into the starting lunge.
Form cues
- Keep your hips facing forward.
- Track your knee over your middle toes.
- Keep your shoulders away from your ears.
- Breathe continuously through the movement.
Common mistakes
- Chasing a full splitShorten the travel so you can reverse direction without forcing the stretch.
- Snapping the carriage closedResist the springs during the return so the carriage reaches home quietly.
- Arching your lower backKeep your ribs over your pelvis rather than lifting your chest to gain range.
Safety
A shifting carriage or slipping foot can cause a fall from the reformer. Excessive travel or poor control can strain the hamstrings, groin, or front of the hip.
- Have a qualified Pilates instructor select the springs and supervise this standing exercise.
- Use only a reformer designed for this foot placement, with the footbar and standing platform securely locked.
- End the set if your footing shifts or you cannot control the carriage.
- Close the carriage fully before changing sides or stepping off with hand support.
Choose a floor-based split squat or get advice from a physiotherapist first if you have balance difficulties or current hip, knee, or hamstring pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 1–2
- Target
- 5–8 reps per side
- Rest
- 1 min 30 sec
Start with short carriage travel and prioritize smooth repetitions over depth.