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PROTOTYPEFree access · Created under the supervision of CoconeRu. Move · lessons are being reviewed one by one.
PILATES MOTION ATLAS

Reformer Pilates exercises: 51 names, illustrations and 3D lessons

Explore reformer exercises by position. Read English preparation and movement notes, then inspect the model from different angles.

Pilates Motion Atlas editorial team

Browse pictures, names and positions

Each illustration shows one frame from the actual 3D lesson. This is an observation library, not an exercise sequence. Review movements you have learned and follow your instructor’s setup.

Open the reformer studio

Supine

A schematic 3D view of Footwork
Supine

Footwork

Press through the feet and extend the knees and hips together, moving the carriage away.

Keep the legs long without locking the knees or arching the lower back.
A schematic 3D view of Heel Raises
Supine

Heel Raises

Lower both heels through ankle dorsiflexion while keeping the knees extended.

Maintain forefoot contact and knee alignment, with the heels at the same height.
A schematic 3D view of Frog
Supine

Frog

Reach the heels away and extend both legs diagonally forwards.

Maintain the relationship between the pelvis and rib cage and keep both legs equally long.
A schematic 3D view of Supine Arm Press
Supine

Supine Arm Press

Keep the elbows long and lower the arms towards the sides of the body.

Reach through the fingertips without changing the position of the rib cage or pelvis.
A schematic 3D view of Running
Supine

Running

Lower the right heel while bending the left knee. Keep both forefeet on the bar.

Extend both legs briefly and bring the heels level before changing sides.
A schematic 3D view of Leg Circles
Supine

Leg Circles

Lower the legs a little and open them sideways from the hip joints.

Circle the open legs upwards while maintaining knee position and pelvic support.
A schematic 3D view of Supine Arm Circles
Supine

Supine Arm Circles

Move both arms from the shoulders, lowering the hands towards the sides.

Keep the arms long as they circle outwards. Avoid lifting the shoulders or flaring the ribs.
A schematic 3D view of Hip Stretch
Supine

Hip Stretch

Extend the supporting leg and move the carriage away slowly.

Keep the crossed ankle supported and observe the position of the pelvis and open knee.
A schematic 3D view of Pelvic Tilt
Supine

Pelvic Tilt

Tilt the pelvis backwards, reducing the space under the lower back.

Observe the pelvic tilt without lifting the hips high.
A schematic 3D view of Half Hip Lift
Supine

Half Hip Lift

Tilt the pelvis backwards and lift the hips a little from the carriage.

Keep the shoulder blades supported rather than lifting into a high bridge.
A schematic 3D view of Eccentric Hip Lift
Supine

Eccentric Hip Lift

Extend the knees to move the carriage away while maintaining pelvic height.

Observe whether the hips change height as the carriage moves.
A schematic 3D view of Single Leg Hip Lift
Supine

Single Leg Hip Lift

Press through the supporting foot and lift the hips a little.

Avoid dropping the pelvis towards the raised leg.
A schematic 3D view of Curl Up
Supine

Curl Up

Reach the arms towards the thighs as the upper trunk curls forwards.

Curl through the rib cage rather than pulling the chin forcefully towards the chest.
A schematic 3D view of Twist Curl Up
Supine

Twist Curl Up

Turn the rib cage towards the selected side while curling the upper trunk.

Avoid pulling the neck with the hands.
A schematic 3D view of Curl Up · Single Leg Stretch
Supine

Curl Up · Single Leg Stretch

Curl the upper trunk, lower the arms and reach the selected leg forwards on a diagonal.

Do not arch the lower back to lower the leg further.
A schematic 3D view of Roll Over
Supine

Roll Over

Send the legs upwards and make a small curling lift of the pelvis and lower back.

Do not use leg momentum to roll towards the head.
A schematic 3D view of Reformer Jump
Supine

Reformer Jump

The legs extend to press off and the feet leave the bar.

Observe the airborne phase and the relationship between the pelvis and rib cage.

Seated

A schematic 3D view of Roll Up & Down
Seated

Roll Up & Down

Tilt the pelvis backwards and round the back as the upper body rolls towards the rear.

Observe the model maintaining the elbows at approximately a right angle. This is a model position, not a universal target.
A schematic 3D view of Round Back
Seated

Round Back

Maintain the rounded back as the legs extend, with a small change at the ankles.

Avoid suddenly releasing the rounded position.
A schematic 3D view of Trunk Movement
Seated

Trunk Movement

Hinge the trunk backwards from the hips while raising the arms overhead.

Maintain length from the pelvis to the head. The displayed shoulder angle is not a required range for every person.
A schematic 3D view of Seated Twist Reach
Seated

Seated Twist Reach

Reach both hands forwards and upwards while rotating the rib cage away from the arms.

Keep both sitting bones supported.
A schematic 3D view of Reverse Plank & Flexion
Seated

Reverse Plank & Flexion

Support through both hands, extend the legs and lift the chest.

Keep the hands supportive without locking the elbows.

Prone

A schematic 3D view of Swan on Long Box
Prone

Swan on Long Box

Support through the bar and lengthen the chest forwards and upwards.

Avoid extending only through the lower back; observe length through the chest.
A schematic 3D view of Prone Pull & Arm Circle
Prone

Prone Pull & Arm Circle

Draw the arms towards the sides and move them through an outward arc.

Avoid strongly arching the lower back to pull the arms further.

Side-lying

A schematic 3D view of Side Lying Clamshell
Side-lying

Side Lying Clamshell

Keep the foot supported while opening the upper knee from the hip.

Avoid rolling the whole pelvis backwards to open the knee.
A schematic 3D view of Low Oblique Leg Press
Side-lying

Low Oblique Leg Press

Extend the upper knee and hip to press against the bar.

Avoid sinking into the supporting shoulder.

Quadruped

A schematic 3D view of Resistance Cat Back
Quadruped

Resistance Cat Back

Tilt the pelvis backwards, round the back and draw the knees towards the hands.

Observe the whole back rounding rather than only lowering the head.
A schematic 3D view of Lateral Resistance Cat
Quadruped

Lateral Resistance Cat

Bring the shoulder and pelvis on the selected side closer together while rounding the back.

Observe the pelvic movement as well as the sideways curve of the back.
A schematic 3D view of Moving Cat Back
Quadruped

Moving Cat Back

Send the carriage backwards and lengthen the chest between the arms.

Observe the rib cage and pelvis together with the shoulders.
A schematic 3D view of Cat Back · Long Box
Quadruped

Cat Back · Long Box

Push the carriage with the hands and lengthen the arms and back.

Observe length through the rib cage rather than only arching the lower back.
A schematic 3D view of ZOA Cat Back
Quadruped

ZOA Cat Back

Send the opposite leg backwards while bringing the rib cage and pelvis closer together.

Use the supporting knee as a reference for pelvic position.
A schematic 3D view of Hip & Shoulder Movement
Quadruped

Hip & Shoulder Movement

Keep the elbows extended while flexing the shoulders and sending the carriage backwards.

Observe movement at the shoulders with the arms remaining long.
A schematic 3D view of Quadruped Pull & Extension
Quadruped

Quadruped Pull & Extension

Draw the elbow towards the side, then extend it while maintaining the upper-arm position.

Avoid twisting the chest to pull the arm further.
A schematic 3D view of Quadruped Rear Deltoid
Quadruped

Quadruped Rear Deltoid

With the elbow long, draw the arm sideways through horizontal shoulder extension.

Avoid rotating the trunk with the arm.
A schematic 3D view of Quadruped Jump
Quadruped

Quadruped Jump

Extend the selected leg to push off, briefly allowing the foot to leave the bar.

During the airborne phase the hands and opposite knee support the trunk.
A schematic 3D view of Quadruped Trunk Resist
Quadruped

Quadruped Trunk Resist

Maintain all four support points while sending the carriage away with the hands.

Support the trunk without rotating the pelvis.

Kneeling

A schematic 3D view of Kneeling Single Leg Deadlift
Kneeling

Kneeling Single Leg Deadlift

Hinge the trunk forwards at the hip and extend the opposite leg backwards.

Observe folding at the hip rather than bending from the lower back.
A schematic 3D view of Kneeling Quad Eccentric
Kneeling

Kneeling Quad Eccentric

Maintain length from knees to head and lean the whole body backwards, lengthening the front of the thighs.

Avoid folding at the hips.
A schematic 3D view of Tall Kneeling Shoulder Circle
Kneeling

Tall Kneeling Shoulder Circle

Circle the arms outwards from the sides and lift them in front of the shoulders.

Avoid rocking the pelvis as the arms move.
A schematic 3D view of AOS Twist
Kneeling

AOS Twist

Rotate the rib cage as the hands travel diagonally upwards from a low position.

Keep the front knee from falling inwards.
A schematic 3D view of Rowing & Twist
Kneeling

Rowing & Twist

Draw the elbow towards the side while rotating the rib cage in the same direction.

Draw the elbow backwards without shrugging.
A schematic 3D view of Tall Kneeling Pallof Press
Kneeling

Tall Kneeling Pallof Press

Press the hands forwards while maintaining trunk orientation.

Avoid letting the rope rotate the chest or pelvis.
A schematic 3D view of Tall Kneeling Twist
Kneeling

Tall Kneeling Twist

Maintain pelvic orientation while turning the rib cage and hands towards the selected side.

Observe rotation through the rib cage rather than simply swinging the arms.
A schematic 3D view of Tall Kneeling Twist Reach
Kneeling

Tall Kneeling Twist Reach

Rotate the rib cage and lengthen the selected arm diagonally upwards.

Avoid pushing the pelvis sideways.
A schematic 3D view of Kneeling Side Plank
Kneeling

Kneeling Side Plank

Raise the upper arm and extend the leg on the same side outwards.

Avoid sinking into the supporting shoulder.
A schematic 3D view of Hip Adduction
Kneeling

Hip Adduction

Draw the knee on the carriage towards the fixed foot.

Avoid leaning the trunk sideways to pull the carriage.

Standing

A schematic 3D view of Side Split
Standing

Side Split

Open the legs from the hips while maintaining support through both feet.

Observe a small opening first; the model range is not a target.
A schematic 3D view of Single Leg Deadlift
Standing

Single Leg Deadlift

Hinge forwards at the front hip and reach the arms forwards.

Observe the fold at the front hip.
A schematic 3D view of Backward Lunge
Standing

Backward Lunge

Send the rear foot backwards while bending the front knee and hip.

Avoid letting the front knee fall inwards.
A schematic 3D view of Quad Stretch Lunge
Standing

Quad Stretch Lunge

Bend the front knee and lengthen the front of the rear hip gradually.

Avoid increasing the depth by arching the lower back.
A schematic 3D view of Standing Side Plank
Standing

Standing Side Plank

Maintain trunk support while opening the upper arm towards the ceiling.

Press through the forearm without sinking into the shoulder.

Keep learning

Read mat and reformer compared, the seminar study guide or the anatomy guide.