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Pilates

Reformer Standing Side Splits

Reformer Standing Side Splits trains hip strength and standing balance as you slide one foot outward on a moving carriage, then draw your legs back together against spring resistance.

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

  • Intermediate
  • Compound
  • Higher injury risk
  • Rest 45 sec
Video by Blue Sparrow Pilates on YouTube

How to do it

  1. Step onto the fixed standing platform facing the side of the reformer.
  2. Place your other foot on the closed carriage, parallel to your platform foot.
  3. Slide the carriage outward by separating your legs within a comfortable range.
  4. Draw your legs together to return the carriage gently to its starting position.

Form cues

  • Keep your pelvis centered between your feet.
  • Stack your ribs over your hips.
  • Keep your knees soft.
  • Breathe continuously.

Common mistakes

  • Rolling onto the edges of your feetMaintain contact through your heels and the bases of your big and little toes.
  • Turning your knees inwardKeep each kneecap pointing in the same direction as its toes.
  • Rushing the returnUse the same slow pace to close the carriage as you use to open it.

Safety

Unexpected carriage movement can pull your feet apart and cause a fall. Excessive range or fatigue can strain your groin as you try to control the opening.

  • Have a qualified Pilates professional select the spring setting and supervise your first attempts; lighter resistance is not necessarily easier.
  • Use the designated standing platform with dry, nonslip foot-contact surfaces.
  • End the set as soon as you cannot control the carriage or maintain your balance.
  • Dismount only with the carriage fully closed, stepping your carriage-side foot to the floor first.

If you have balance difficulties or hip, groin, or knee pain, choose a supported alternative or seek advice from a physiotherapist before attempting this exercise.

Muscles worked

Front
Back

Primary muscles

  • Glutes
  • Quadriceps

Secondary muscles

  • Hamstrings

Equipment

  • Pilates Reformer

Sets and reps

Sets
2–3
Target
6–10 reps
Rest
45 sec

Complete the same number of reps with each foot on the carriage.