Pilates
Reformer Tendon Stretch
Reformer Tendon Stretch is an advanced Pilates exercise that moves the carriage from a supported forward fold. It challenges calf and foot control while requiring strong arm support and abdominal control.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Sit on the secured footbar facing the shoulder rests.
- Place the balls of your feet on the carriage edge nearest the footbar, with your heels hanging over the spring well.
- Grip the footbar beside your hips.
- Lift your hips off the bar into a forward fold over straight legs, supported by straight arms.
- Press the carriage away a short distance with your feet.
- Draw the carriage back toward its starting position by lifting your hips higher.
- Lower your hips onto the footbar after your final repetition.
Form cues
- Keep your shoulders away from your ears.
- Keep pressure even across your forefeet.
- Breathe continuously through the movement.
Common mistakes
- Driving the carriage too farShorten the travel so you can reverse direction without sinking between your shoulders.
- Bending the knees to returnInitiate the return by lifting your pelvis rather than pulling your heels toward you.
- Forcing the heels downwardLet your heels hang only as low as your ankles comfortably allow.
Safety
Losing your grip or control of the moving carriage can cause a fall onto the apparatus. Excessive range or fatigue can also strain your wrists, shoulders, or Achilles tendons.
- Learn this exercise with qualified, in-person Pilates instruction.
- Confirm that the footbar is locked and the spring setting is appropriate for this exercise on your reformer.
- Keep the foot contact area and your hands dry to reduce slipping.
- End the set before your grip or arm support begins to weaken.
If you have wrist, shoulder, back, or Achilles pain, or difficulty with balance, get individualized advice before attempting this version.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 1–2
- Target
- 3–5 reps
- Rest
- 1 min 30 sec
Use a small, controlled range while learning rather than aiming for maximum carriage travel.