Reformer Pilates exercise library: 51 movements in 3D
Explore reformer exercises by position. Read English preparation and movement notes, then inspect the model from different angles.
Choose a position, then a movement
This is an observation library, not an exercise sequence. Review movements you have learned and follow your instructor’s setup.
Open the reformer studioSupine
Footwork
Press through the feet and extend the knees and hips together, moving the carriage away.
Heel Raises
Lower both heels through ankle dorsiflexion while keeping the knees extended.
Frog
Reach the heels away and extend both legs diagonally forwards.
Supine Arm Press
Keep the elbows long and lower the arms towards the sides of the body.
Running
Lower the right heel while bending the left knee. Keep both forefeet on the bar.
Leg Circles
Lower the legs a little and open them sideways from the hip joints.
Supine Arm Circles
Move both arms from the shoulders, lowering the hands towards the sides.
Hip Stretch
Extend the supporting leg and move the carriage away slowly.
Pelvic Tilt
Tilt the pelvis backwards, reducing the space under the lower back.
Half Hip Lift
Tilt the pelvis backwards and lift the hips a little from the carriage.
Eccentric Hip Lift
Extend the knees to move the carriage away while maintaining pelvic height.
Single Leg Hip Lift
Press through the supporting foot and lift the hips a little.
Curl Up
Reach the arms towards the thighs as the upper trunk curls forwards.
Twist Curl Up
Turn the rib cage towards the selected side while curling the upper trunk.
Curl Up · Single Leg Stretch
Curl the upper trunk, lower the arms and reach the selected leg forwards on a diagonal.
Roll Over
Send the legs upwards and make a small curling lift of the pelvis and lower back.
Reformer Jump
The legs extend to press off and the feet leave the bar.
Seated
Roll Up & Down
Tilt the pelvis backwards and round the back as the upper body rolls towards the rear.
Round Back
Maintain the rounded back as the legs extend, with a small change at the ankles.
Trunk Movement
Hinge the trunk backwards from the hips while raising the arms overhead.
Seated Twist Reach
Reach both hands forwards and upwards while rotating the rib cage away from the arms.
Reverse Plank & Flexion
Support through both hands, extend the legs and lift the chest.
Prone
Side-lying
Quadruped
Resistance Cat Back
Tilt the pelvis backwards, round the back and draw the knees towards the hands.
Lateral Resistance Cat
Bring the shoulder and pelvis on the selected side closer together while rounding the back.
Moving Cat Back
Send the carriage backwards and lengthen the chest between the arms.
Cat Back · Long Box
Push the carriage with the hands and lengthen the arms and back.
ZOA Cat Back
Send the opposite leg backwards while bringing the rib cage and pelvis closer together.
Hip & Shoulder Movement
Keep the elbows extended while flexing the shoulders and sending the carriage backwards.
Quadruped Pull & Extension
Draw the elbow towards the side, then extend it while maintaining the upper-arm position.
Quadruped Rear Deltoid
With the elbow long, draw the arm sideways through horizontal shoulder extension.
Quadruped Jump
Extend the selected leg to push off, briefly allowing the foot to leave the bar.
Quadruped Trunk Resist
Maintain all four support points while sending the carriage away with the hands.
Kneeling
Kneeling Single Leg Deadlift
Hinge the trunk forwards at the hip and extend the opposite leg backwards.
Kneeling Quad Eccentric
Maintain length from knees to head and lean the whole body backwards, lengthening the front of the thighs.
Tall Kneeling Shoulder Circle
Circle the arms outwards from the sides and lift them in front of the shoulders.
AOS Twist
Rotate the rib cage as the hands travel diagonally upwards from a low position.
Rowing & Twist
Draw the elbow towards the side while rotating the rib cage in the same direction.
Tall Kneeling Pallof Press
Press the hands forwards while maintaining trunk orientation.
Tall Kneeling Twist
Maintain pelvic orientation while turning the rib cage and hands towards the selected side.
Tall Kneeling Twist Reach
Rotate the rib cage and lengthen the selected arm diagonally upwards.
Kneeling Side Plank
Raise the upper arm and extend the leg on the same side outwards.
Hip Adduction
Draw the knee on the carriage towards the fixed foot.
Standing
Side Split
Open the legs from the hips while maintaining support through both feet.
Single Leg Deadlift
Hinge forwards at the front hip and reach the arms forwards.
Backward Lunge
Send the rear foot backwards while bending the front knee and hip.
Quad Stretch Lunge
Bend the front knee and lengthen the front of the rear hip gradually.
Standing Side Plank
Maintain trunk support while opening the upper arm towards the ceiling.
Keep learning
Read mat and reformer compared, the seminar study guide or the anatomy guide.