Pilates
Reformer Up Stretch
The Reformer Up Stretch moves from a raised-hip position into a long plank as the carriage travels. It trains abdominal control and shoulder stability against spring resistance.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 45 sec
How to do it
- Grip the footbar with your hands shoulder-width apart.
- Place the balls of your feet on the carriage, with your heels supported against the shoulder rests.
- Lift your hips into an inverted V with your legs nearly straight.
- Press the carriage backward through your feet.
- Lower your hips into a long diagonal line from shoulders to heels.
- Draw the carriage toward the stopper with your body long, bringing your shoulders over the footbar.
- Lift your hips back into the inverted V to finish the repetition.
Form cues
- Keep your shoulder blades wide.
- Let your neck follow your spine.
- Breathe continuously through the movement.
Common mistakes
- Dropping the lower backShorten the outward travel so you can lower your hips without sagging through your waist.
- Hanging on locked elbowsKeep your arms active without forcing your elbows past straight.
- Returning with momentumResist the springs so the carriage approaches the stopper quietly.
Safety
Losing hand or foot contact while your hips are raised can cause a fall onto the apparatus. Excessive carriage travel or fatigue can also overload your shoulders, wrists, or lower back.
- Learn the movement with qualified in-person Pilates instruction before practicing independently.
- Check that the footbar and shoulder rests are secure before mounting.
- Use a spring setting selected for your ability; lighter springs can make the carriage harder to control.
- End the set if your grip slips or you cannot control the carriage.
Choose a supported variation or seek advice from a physiotherapist first if wrist, shoulder, or back pain, dizziness, or balance problems affect this position.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 1–2
- Target
- 4–6 reps
- Rest
- 45 sec
Start with a small carriage range rather than trying to reach the fullest position.