Pilates
Reformer Salute
The Reformer Salute is a seated Pilates exercise that presses the straps diagonally upward from your forehead. It trains your shoulders and the backs of your arms while you keep your trunk steady.
- Intermediate
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Sit cross-legged on the carriage facing the footbar, with the pulleys behind you.
- Hold one strap handle in each hand with your palms facing forward.
- Position your hands just in front of your forehead, with your elbows bent outward.
- Press your hands diagonally forward and upward until your arms are extended.
- Bend your elbows to bring your hands back to the starting position.
Form cues
- Keep equal weight on both sitting bones
- Keep your neck long
- Exhale through the press
Common mistakes
- Arching your backShorten your reach to keep your ribs stacked over your pelvis.
- Bending your wrists backwardKeep your knuckles aligned with your forearms as you push into the handles.
- Snapping your elbows straightFinish the press without forcing your elbows into a locked position.
Safety
Excessive spring resistance or an uncontrolled return can strain your shoulders or elbows. The spring pull can also disturb your seated balance.
- Learn the reformer's spring settings before attempting the exercise independently.
- Choose resistance that lets you control the return without the straps pulling your hands backward.
- Check that both straps are secure and equally adjusted.
- End the set if you cannot stay balanced on the carriage.
If you have shoulder or elbow pain, or cannot sit upright comfortably, ask a physiotherapist or qualified Pilates instructor for a suitable modification.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Start with fewer repetitions while learning to coordinate the arm movement with carriage control.