Pilates
Reformer Long Stretch
The Reformer Long Stretch is a moving plank on a Pilates reformer. It trains abdominal control and shoulder strength as you move the carriage without changing your body alignment.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Kneel on the carriage facing the footbar.
- Grip the footbar with your hands shoulder-width apart.
- Position your feet against the shoulder rests with your toes supported on the carriage.
- Extend your legs into a plank with your shoulders over your hands.
- Press the carriage away by moving your shoulders behind your hands while keeping your body in one line.
- Draw the carriage back until your shoulders are over your hands again.
- After your final repetition, lower your knees onto the carriage.
Form cues
- Push the bar away from your chest
- Keep your neck long
- Breathe steadily through the movement
Common mistakes
- Sagging through the lower backGently tighten your abdomen to keep your ribs aligned with your pelvis.
- Lifting the hips on the returnBring your shoulders forward without folding at your hips.
- Bending the elbowsKeep your arms straight without forcing your elbows backward.
- Rushing the returnResist the springs so the carriage closes quietly rather than striking the stopper.
Safety
An uncontrolled carriage or slipping grip can cause a fall. Moving too far under fatigue can strain your shoulders or lower back as your plank alignment breaks down.
- Check that the footbar is locked and the shoulder rests are secure before mounting.
- Use the spring setting recommended for this exercise on your reformer; lighter springs are not necessarily easier.
- Learn the mounting and dismounting sequence with in-person instruction before practicing alone.
- Limit carriage travel to a range you can control, ending the set when your alignment changes.
If you have wrist, shoulder, or lower-back pain, choose a supported kneeling version or seek advice from a physiotherapist before attempting the full plank.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 1–2
- Target
- 5–8 reps
- Rest
- 45 sec
Start with short carriage travel rather than trying to reach maximum range.