Pilates
Reformer Knee Stretch
The Reformer Knee Stretch is a kneeling Pilates exercise that trains abdominal control as you move the carriage with your legs while keeping your rounded trunk steady.
- Intermediate
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Kneel on the carriage with your toes tucked and feet against the shoulder rests.
- Place your hands shoulder-width apart on the footbar.
- Sit your hips back toward your heels.
- Round your back into a gentle C-shape.
- Push the carriage a short distance away from the footbar with your legs.
- Draw your knees beneath your hips to return the carriage smoothly to its starting position.
Form cues
- Keep your shoulders over your hands
- Exhale as your knees come in
- Keep your neck long
Common mistakes
- Arching as the carriage moves outShorten the outward movement to a range where you can maintain your rounded back.
- Pumping with the armsKeep your elbows at a consistent angle so your legs move the carriage rather than your arms.
- Letting the springs snap you backResist the spring pull so the carriage returns quietly without hitting the stopper.
Safety
Poor carriage control can strain your lower back or shoulders. An unsecured footbar or unsuitable spring setting can cause a sudden shift and loss of support.
- Check that the footbar is locked and the springs are securely attached before mounting.
- Have a qualified Pilates instructor select an appropriate spring setting; lighter resistance is not always easier to control.
- End the set when fatigue prevents you from controlling the carriage.
If kneeling, weight-bearing through your wrists, or rounding your back causes pain, get advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 1–3
- Target
- 8–12 reps
- Rest
- 45 sec
Start with a small carriage excursion rather than trying to push it as far out as possible.