Skip to content
Gymlab
Create your personal plan

Pilates

Reformer Snake

Reformer Snake is an advanced Pilates exercise that moves from a side-facing pike into a long, gently extended position. It challenges abdominal control as you manage rotation and a moving carriage.

Higher injury risk. Read the safety notes before adding weight.

  • Advanced
  • Compound
  • Higher injury risk
  • Rest 1 min 30 sec

How to do it

  1. Stand beside the reformer near the footbar.
  2. Place your hands diagonally across the carriage, one on a shoulder rest, the other on the opposite carriage edge.
  3. Place one foot sideways on the footbar.
  4. Raise your hips into a pike, supported through your hands and the foot on the bar.
  5. Cross your free foot over the supported ankle.
  6. Glide the carriage outward into a long diagonal, with your chest turning toward the springs in gentle spinal extension.
  7. Draw the carriage inward to return to the high pike.

Form cues

  • Reach your breastbone forward.
  • Keep your neck long.
  • Spread pressure across your palms.
  • Exhale as you close the carriage.

Common mistakes

  • Hanging through the lower backKeep your abdomen engaged and shorten the outward travel before your lower back sags.
  • Collapsing into the shouldersPush firmly through your hands to keep your chest supported between your arms.
  • Snapping the carriage closedSlow the final few inches of the return rather than letting the springs pull you home.

Safety

A slipping foot or uncontrolled carriage can cause a fall from this elevated position. Fatigue or excessive spinal extension can also overload your wrists, shoulders, or lower back.

  • Have a qualified Pilates instructor select the spring setting and supervise your first attempts.
  • Check that the footbar is locked and all hand and foot contact surfaces are dry.
  • Practice the mounting and dismounting sequence with assistance before attempting repetitions.
  • End the set if your support becomes shaky or you lose control of the carriage.

Choose a supported alternative or seek professional guidance first if you have wrist, shoulder, or back pain, balance difficulties, or cannot comfortably support your weight through your arms.

Muscles worked

Front
Back

Primary muscles

  • Abs
  • Obliques

Secondary muscles

  • Lower Back

Equipment

  • Pilates Reformer

Sets and reps

Sets
1–2
Target
3–5 reps per side
Rest
1 min 30 sec

Start with a small movement range and prioritize smooth repetitions over depth.