Pilates
Reformer Long Back Stretch
The Reformer Long Back Stretch combines a supported dip with a moving-carriage hip lift. It trains your triceps and trunk control while challenging shoulder stability.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 1 min
How to do it
- Grip the footbar behind you with your back facing it.
- Place your heels against the shoulder rests with your legs extended.
- Support your hips just in front of the footbar on straight arms.
- Bend your elbows backward to lower your hips near the bar.
- Press through your heels to move the carriage outward.
- Straighten your elbows to press your body upward.
- Lift your hips toward a line between your shoulders and heels.
- Draw the carriage inward to return your hips to the starting position.
Form cues
- Keep pressure even through both heels.
- Keep your neck long.
- Breathe continuously through the circle.
Common mistakes
- Dipping too deeplyUse a shallower elbow bend so your shoulders do not roll forward at the bottom.
- Arching instead of liftingKeep your lower ribs drawn in as your hips rise rather than pushing your abdomen upward.
- Snapping the carriage closedResist the spring pull so the carriage returns at the same controlled pace as it moves outward.
Safety
Your shoulders and wrists bear substantial weight with your arms behind your body. Excessive dip depth, fatigue, or uncontrolled carriage movement can strain these joints or cause you to lose support and fall.
- Learn this movement with qualified Pilates supervision before practicing independently.
- Confirm that the footbar is locked and the shoulder rests are secure.
- Use the spring setting specified for this exercise on your reformer; lighter springs are not automatically easier.
- End the set if your grip slips or you can no longer support your body steadily.
If you have shoulder or wrist pain, instability, or a recent injury, get advice from a physiotherapist before attempting this movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 1–2
- Target
- 3–5 reps
- Rest
- 1 min
Begin with a small movement circle and increase its size only while maintaining control.