Pilates
Reformer Knee Stretch Arched Back
Reformer Knee Stretch Arched Back trains abdominal control as you move the carriage with your legs while holding a gently extended spine. The goal is to keep your trunk steady against spring resistance.
- Intermediate
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Kneel on the carriage facing the footbar, with your knees hip-width apart.
- Place your feet against the shoulder rests with your toes tucked under.
- Grip the footbar shoulder-width apart with straight arms.
- Position your hips slightly above your heels.
- Lift your chest into a gentle spinal arch.
- Press the carriage backward with your legs while keeping your trunk shape unchanged.
- Draw your knees forward to return the carriage to its starting position.
Form cues
- Keep your abdomen gently engaged
- Keep your shoulders away from your ears
- Breathe steadily through each repetition
Common mistakes
- Overarching the lower backDistribute the gentle curve through your spine rather than letting your waist sag.
- Rocking the shouldersKeep your shoulders over the same point as your legs move the carriage.
- Slamming the carriage homeSlow the final part of the return so the carriage closes quietly.
Safety
Excessive arching can strain your lower back, especially as you fatigue. An unsecured footbar or poorly controlled spring tension can cause a sudden loss of support.
- Check that the footbar is locked and the springs are securely attached before mounting.
- Use a spring setting recommended for knee stretches on your reformer; lighter resistance is not automatically easier.
- Start with a short carriage movement before increasing the range.
- End the set if your hands or feet begin to slip.
If kneeling, wrist loading, or spinal extension causes pain, choose a comfortable alternative or seek guidance from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 1–2
- Target
- 8–12 reps
- Rest
- 45 sec
Count one outward press and controlled return as one repetition.