Long Stretch: How to Do It and Muscles Worked
Long Stretch, sometimes called the long stretch reformer, is an intermediate exercise that essentially creates a moving plank on the carriage. You hold your body in a long, straight line as you push the carriage out and pull it back in.
By keeping a neutral spine held steady, you deeply challenge your transversus abdominis, serratus anterior, and triceps. Your quadriceps and gluteus maximus also work hard as supporting muscles to maintain your body alignment while the carriage moves beneath you.
Exercise data
- Type
- Reformer
- Level
- Intermediate
- Equipment
- Reformer
- Main muscles
- transversus abdominis, serratus anterior, triceps
- Also working
- quadriceps, gluteus maximus
- Spine
- neutral spine held steady
- Focus
- A moving plank on the carriage
- Also searched as
- long stretch reformer
How to do the Long Stretch
Place your hands firmly on the footbar and your feet against the shoulder rests, lifting your body into a full plank position.
- Press your hands into the footbar to engage your arms and the muscles around your ribs.
- Squeeze your gluteus maximus and quadriceps to hold your legs completely straight.
- Push the carriage away from the footbar by extending your shoulders.
- Keep your neutral spine held steady as the carriage glides backward.
- Stop pressing back before your lower back begins to sag or lose alignment.
- Pull the carriage back to the starting position by pressing down on the footbar and using your core.
- Breath. Teachers cue breathing differently for this movement, but you will often inhale as you push the carriage out and exhale as you pull it back in. Some instructors prefer the reverse, so choose the pattern that helps you keep your spine steady.
- Where you feel it. You should feel strong work in your abdominals, the backs of your arms, and the sides of your ribs. You should not feel pinching or strain in your lower back, neck, or wrists.
- How many. 5 to 8 slow, controlled repetitions
Common mistakes
- Sagging lower back. Focus on engaging your transversus abdominis and gluteus maximus to support your neutral spine.
- Sinking into the shoulders. Push the footbar away from you to activate your serratus anterior and keep your shoulder blades stable.
- Bending the knees. Keep your quadriceps active to maintain straight legs throughout the entire movement.
- Looking down at the springs. Keep your gaze slightly ahead of the footbar to prevent your neck from dropping out of alignment.
Make it easier or harder
Easier
- Perform a static plank on the mat to build baseline core and shoulder strength.
- Practice the movement on your knees on the Reformer carriage instead of your toes.
- Reduce the range of motion, only pushing the carriage out a few inches.
Harder
- Push the carriage out further while maintaining your neutral spine.
- Lift one leg slightly off the carriage while performing the movement.
Who should be careful
- Weight-bearing through the hands can aggravate wrist, hand or shoulder pain. Fists, forearms or a raised surface can reduce the load.
- Reformer springs and the moving carriage add load and instability. Learn it with a qualified instructor, who can set the springs for your body and goals.
Related exercises
- Tendon Stretch Advanced
- Leg Pull Front Intermediate
- Backstroke Intermediate
- Coordination Intermediate
- Down Stretch Intermediate
When to see a doctor or physical therapist
- Sharp pain in your lower back during the plank position.
- Sudden or severe pain in your shoulder joints or wrists.
- A feeling of tearing or popping in your abdominal wall.
This page is general education, not a diagnosis or treatment plan. If you have a health condition, are pregnant or are recovering from an injury or surgery, check with your own clinician before trying new exercises.
How we put this page together. Exercise data (type, level, equipment and muscles) was compiled by our editors from the classical mat order in Joseph Pilates’ 1945 book and from commonly taught reformer repertoire. Muscle lists are a general anatomy guide; cueing differs between teachers. Text drafted with AI assistance and checked by the Editorial Team. See our editorial policy. Last checked October 2026.