Reformer Footwork: Steps, Muscles and Common Mistakes

How to do the Reformer Footwork

Lie on your back on the Reformer carriage with your head on the headrest and your feet placed on the footbar. Maintain a neutral spine held steady against the carriage.

1. Place your toes, arches, or heels on the footbar depending on the specific foot position your teacher suggests.
2. Check that your transversus abdominis is engaged to keep your pelvis stable.
3. Press the carriage out by straightening your legs against the resistance of the springs.
4. Keep your neutral spine held steady as your legs extend fully without locking your knees.
5. Pause briefly when your legs are straight.
6. Control the return by bending your knees to bring the carriage back to the starting position.
7. Repeat the movement smoothly before changing to the next foot position.

• Breath. Teachers cue breathing differently, but you will often inhale to press the carriage out and exhale to return. Some instructors prefer the opposite, so follow the pattern that helps you maintain the best control.
• Where you feel it. You should feel your quadriceps, gluteus maximus, and calves working to move the carriage, with gentle engagement in your abdominals. You should not feel pinching in your lower back or strain in your neck.
• How many. 8 to 10 slow repetitions per foot position

Common mistakes

• Losing neutral spine. Keep your transversus abdominis engaged so your lower back does not arch away from the carriage or flatten forcefully into it.
• Locking the knees. Straighten your legs completely but keep a tiny softness in the joint at the end of the movement.
• Letting the carriage slam. Resist the springs as you bend your knees to bring the carriage back in slowly.
• Tensing the shoulders. Let your upper body relax into the carriage and focus the effort entirely on your lower body.

Make it easier or harder

Easier

• Use lighter spring tension on the Reformer to reduce the resistance.
• Limit your range of motion by only pressing the carriage halfway out.
• Keep your feet in a wide, parallel position, which often feels more stable.

Harder

• Add heavier spring tension to challenge your quadriceps and gluteus maximus further.
• Perform the exercise using only one leg at a time.

Who should be careful

• After the first trimester of pregnancy, many guidelines advise against long periods lying flat on the back. A side-lying or propped version is an alternative.
• 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

• Running in Place Beginner
• Front Splits Advanced
• Standing Lunge Beginner to intermediate
• Frog on the Reformer Beginner
• Feet in Straps Beginner to intermediate

When to see a doctor or physical therapist

• Sharp pain in your knee joints when bending or straightening your legs.
• Pinching or shooting pain in your lower back.
• Numbness or tingling running down your legs.

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.