Reformer Pilates Exercises
The reformer is a sliding carriage on a frame, with springs that add resistance or assistance. These pages describe common reformer exercises: what they train, how they are set up and where people go wrong.
Spring settings depend on the machine and on your body, so we do not list them. Learn reformer work with a qualified instructor before practicing alone.
Beginner level
- Reformer Footwork quadriceps, gluteus maximus
- Feet in Straps hamstrings, hip adductors
- Frog on the Reformer hip adductors, gluteus maximus
- Running in Place calves, quadriceps
- Pelvic Lift on the Reformer gluteus maximus, hamstrings
- Chest Expansion latissimus dorsi, triceps
- Kneeling Arm Series deltoids, biceps
- Mermaid on the Reformer obliques, latissimus dorsi (lengthening)
- Pulling Straps latissimus dorsi, spinal extensors
- Standing Lunge quadriceps, gluteus maximus
- Supine Arm Series latissimus dorsi, pectoralis major
Intermediate level
- The Hundred on the Reformer rectus abdominis, transversus abdominis
- Coordination rectus abdominis, triceps
- Rowing Series posterior deltoids, rhomboids
- Short Box Series rectus abdominis, obliques
- Long Stretch transversus abdominis, serratus anterior
- Down Stretch spinal extensors, triceps
- Elephant transversus abdominis, rectus abdominis
- Knee Stretches transversus abdominis, hip extensors
- Stomach Massage transversus abdominis, rectus abdominis
- Thigh Stretch quadriceps (lengthening), rectus abdominis
- Side Splits hip adductors, gluteus medius
- Backstroke rectus abdominis, transversus abdominis
- Short Spine Massage rectus abdominis, hamstrings
Advanced level
- Up Stretch transversus abdominis, shoulder stabilizers
- Semi-Circle spinal extensors, gluteus maximus
- Front Splits hip flexors (lengthening), quadriceps
- Teaser on the Reformer rectus abdominis, hip flexors
- Tendon Stretch transversus abdominis, triceps
- Snake and Twist obliques, shoulder stabilizers
Compiled by the Editorial Team. Last checked October 2026. Back to the full exercise library.