Pilates
Reformer Knee Stretch Knees Off
Reformer Knee Stretch Knees Off is a Pilates exercise where you hover your knees while moving the carriage with your legs. It trains abdominal control while your upper body stays steady.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Kneel on the carriage facing the footbar.
- Place your hands shoulder-width apart on the footbar.
- Tuck your toes onto the carriage with your heels against the shoulder rests.
- Round your back into a compact curve.
- Lift both knees just above the carriage.
- Press the carriage back a short distance with your legs.
- Draw the carriage inward by bending your knees beneath your hips.
- Lower your knees onto the carriage after your final repetition.
Form cues
- Push evenly through both palms.
- Keep your gaze down.
- Exhale as the carriage returns.
Common mistakes
- Hips bobbing up and downKeep your knee hover at a consistent height as the carriage moves.
- Reaching too far backShorten the carriage travel so your lower back does not sag.
- Rocking through the shouldersKeep your arms still while the movement comes from your hips and knees.
Safety
Unexpected carriage movement can make you lose support through your hands or feet. Fatigue can also shift strain into your wrists, shoulders, or lower back.
- Check that the footbar is locked and the springs are securely attached.
- Get hands-on instruction on appropriate spring settings; lighter resistance can make the carriage harder to control.
- Practice the knees-down version before attempting the hover.
- End the set before you lose control of the carriage return.
Choose the knees-down version or seek advice from a physiotherapist if wrist, shoulder, knee, or back symptoms make the hovering position uncomfortable.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps
- Rest
- 45 sec
Count one controlled outward-and-inward carriage movement as one repetition.