Pilates
Reformer Semi-Circle
The Reformer Semi-Circle combines a shoulder-supported bridge, spinal rolling, and carriage movement to train your glutes, hamstrings, and abdominal control.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 45 sec
How to do it
- Lie faceup on the carriage with the balls of your feet on the footbar, hip-width apart.
- Grip the shoulder rests behind you.
- Slide your torso toward the footbar until your hips clear the carriage edge, with your head and upper back still supported.
- Lift your hips into a bridge with your knees bent.
- Roll your spine downward to lower your hips into the space between the carriage and footbar.
- Press the carriage outward with your hips low, stopping before your knees straighten completely.
- Roll your hips upward into a bridge at this outer position.
- Bend your knees to bring the carriage toward the footbar with your hips raised.
Form cues
- Keep your arms long.
- Track your knees over your toes.
- Exhale through the spinal roll.
Common mistakes
- Hinging only at the lower backSpread the rolling motion along your spine rather than forcing a deep arch at your waist.
- Carriage shooting outwardShorten the carriage travel until you can maintain an even speed throughout the movement.
- Heels dropping unevenlyMaintain equal pressure through both forefeet with your heels at a consistent height.
Safety
The elevated, shoulder-supported position can put excessive pressure on your neck if you lift too high or lose support. Uncontrolled carriage movement can strain your back or let your hips contact the springs.
- Learn the exercise under qualified Pilates instruction, with spring resistance selected for your reformer and ability.
- Lock the footbar securely and place the headrest flat before starting.
- Use a hip-lowering range that keeps your body clear of the springs and frame.
- End the set if your grip slips or you cannot maintain upper-back support.
If you have neck, back, or shoulder pain, osteoporosis, or a recent spinal injury, get advice from a physiotherapist or doctor before attempting this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 1–2
- Target
- 3–5 reps
- Rest
- 45 sec
Start with one direction; add the reverse sequence once you can control the full path.