Advanced Reformer Pilates Exercises: 29 Moves with Springs, Reps & Cues
The advanced Reformer list keeps the shared warm-up structure — footwork at full spring load, hundreds, bridging — then moves into the big classical work: snake, swan, short spine and long spine massage, kneeling lunges, tendon stretch and the full teaser. These are the exercises where control matters more than load, so every entry includes a breakdown modification (often "drill the pieces separately first") alongside its progression.
Load: Heavy (4+ springs / full spring load) · Reps: 15-20 reps per position · Props: ball, ring · Focus: lower body, core
How to: Lie on your back, head rest down, feet on the footbar, pelvis neutral. Press the carriage out to almost-straight legs and control it all the way back in until the springs nearly close, keeping the ribs heavy and the feet quiet.
Modification: If the knees or low back complain, drop to 2 springs and shorten the range - stop before the legs fully straighten.
Progression: Add ankle weights or a ring squeeze and finish each position with 10 pulses at full extension.
Footwork on Heels
Load: Heavy (4+ springs) · Reps: 15-20 reps · Props: ball, ring · Focus: lower body, core
How to: Heels hip-width on the footbar with the toes pulled back toward the shins. Press the carriage out with long legs, then draw it in without letting the pelvis tuck under.
Modification: If the hamstrings pull, lighten a spring and keep a soft bend in the knees at the end of the press.
Progression: Move at 3 counts out and 3 counts in, then finish with 10 pulses at the end range.
Footwork on Toes
Load: Heavy (4+ springs) · Reps: 15-20 reps · Props: ball, ring · Focus: lower body, core
How to: Balls of the feet on the footbar, heels lifted and glued together, knees hip-width. Press out and return with the heels staying high and still the whole time.
Modification: If the calves cramp or the ankles wobble, put more of the foot on the bar and let the heels sit slightly lower.
Progression: Hold the highest heel lift for the final 10 reps, or take the whole set single leg.
Footwork in Pilates V
Load: Heavy (4+ springs) · Reps: 15-20 reps · Props: ball, ring · Focus: lower body, core
How to: Heels together and toes apart in a small V on the bar, heels lifted. Press out from the back of the legs and inner thighs, keeping the heels pressed together on the way in.
Modification: If the hips or knees feel pinched, narrow the V and keep the heels lower on the bar.
Progression: Add 10 heel pulses at full extension, then hold the heel lift for 5 breaths.
Footwork in Wide Leg Position
Load: Heavy (4+ springs) · Reps: 15-20 reps · Props: ball, ring · Focus: lower body, core
How to: Feet wide on the outer edges of the footbar, toes slightly turned out, knees tracking over the toes. Press out wide and return without letting the knees collapse inward.
Modification: Bring the feet narrower and lighten a spring if the inner thighs strain or the knees fall in.
Progression: Pause 3 counts at full extension and pulse 10 times before every return.
Footwork Single Leg
Load: Medium to heavy (3 springs) · Reps: 12-15 each leg · Props: ball, ring · Focus: lower body, core
How to: One foot centred on the footbar, the other leg in tabletop. Press out and in on one leg, keeping both hips level and the carriage travelling straight.
Modification: Rest the free foot lightly on the frame or the bar instead of holding it up if the hip flexor grips.
Progression: Hold the free leg to the ceiling with an ankle weight and pulse 10 times at full press.
Running in Place
Load: Heavy (4+ springs) · Reps: 20-30 alternating pairs · Focus: lower body
How to: From footwork on toes, hold the carriage still with almost-straight legs and lower one heel down below the bar while the other stays lifted, alternating like a slow jog.
Modification: Take smaller heel drops and keep the carriage a little closer in if the calves cramp.
Progression: Slow to a 3-count each side, then finish with 10 double-heel lowers holding 2 counts at the bottom.
How to: Hands in the straps, arms long by the hips, head and chest curled up, legs in tabletop. Pump the arms small and quick - inhale for 5, exhale for 5 - without moving the carriage.
Modification: Keep the head down on the head rest and the legs in tabletop, and cut it to 5 breath cycles.
Progression: Legs long and low with a ball between the ankles, lowering the legs two inches every 2 breath cycles.
How to: Curled up with hands in the straps and legs in tabletop, press the arms all the way down to the hips, hold a beat, then float them back to shoulder height. Legs stay still.
Modification: Head down on the head rest and shorten the arm range if the neck fatigues.
Progression: Keep the legs long and low for the entire set and add a 2-count hold with the arms at the hips.
How to: Hold the arms steady and long by the hips while the legs extend out to a low diagonal on the inhale and fold back to tabletop on the exhale.
Modification: Extend one leg at a time and keep the head down if the low back lifts off the carriage.
Progression: Open, close and then lower the legs at full extension before folding back in.
Bridging
Load: Medium to heavy (2-3 springs) · Reps: 12-15 reps · Props: ball, ring, box, small weights · Focus: lower body, glutes
How to: On your back with the feet on the footbar or carriage edge, knees bent and arms long. Press through the feet to lift the hips to a straight line from knee to shoulder, then lower with control.
Modification: If the hamstrings cramp, lift only halfway and keep the feet closer to the hips.
Progression: Single leg with a carriage press-out at the top and 10 pulses before lowering.
Bridging with Feet on Footbar
Load: Medium to heavy (2-3 springs) · Reps: 12-15 reps · Props: ball, ring, box, small weights · Focus: lower body, glutes
How to: Heels hip-width on the footbar with the carriage drawn in. Lift the hips high without letting the carriage move, hold a beat at the top, then lower.
Modification: Bring the feet closer to the bar and lower the height of the lift.
Progression: Press the carriage out at the top and hold 5 breaths, then take it single leg.
Bridging with Pulses
Load: Medium to heavy (2-3 springs) · Reps: 12-15 lifts, then 20 pulses at the top · Props: ball, ring, box, small weights · Focus: lower body, glutes
How to: Lift the hips into the bridge, hold there and pulse the hips an inch up and down, squeezing the glutes on each lift without dropping out of the bridge.
Modification: Pulse from a lower bridge height, or bring the feet closer to the hips to take the hamstrings out of it.
Progression: Pulse single leg with ankle weights and hold the last pulse for 5 breaths.
Bridging Single Leg
Load: Medium to heavy (2-3 springs) · Reps: 10-12 each side · Props: ball, ring, box, small weights · Focus: lower body, glutes
How to: One foot on the footbar, the other knee drawn into tabletop. Lift and lower the hips on one leg, keeping the pelvis square instead of hitching to one side.
Modification: Keep the toes of the free leg resting lightly on the bar instead of lifting the leg.
Progression: Add a carriage press-out at the top and finish with 10 pulses on each side.
Articulated Bridge
Load: Medium (2 springs) · Reps: 10-12 reps · Props: ball, ring, box, small weights · Focus: lower body, glutes
How to: Tuck the tailbone first and peel the spine off the carriage one vertebra at a time up to the bridge, then roll back down the same way - bone by bone, slow.
Modification: Keep the range small - articulate only through the low back and stop there.
Progression: Articulate on one leg with a slow 5-count roll down every rep.
Straight Spine Bridge
Load: Medium to heavy (2-3 springs) · Reps: 12-15 reps · Props: ball, ring, box, small weights · Focus: lower body, glutes
How to: Lift the hips as one long plank from knees to shoulders with no articulation - glutes and hamstrings do the work, the spine stays neutral. Lower in the same straight line.
Modification: Reduce the height of the lift and keep the arms pressing down into the carriage for support.
Progression: Single leg with the free leg extended to the ceiling, holding the top for 5 breaths.
Snake
Load: Medium (1-2 springs) - light enough to move, heavy enough to control the return · Reps: 3-5 each side · Focus: full body
How to: Stand sideways on the carriage with both hands on the footbar and the feet stacked on the carriage edge. Press the carriage out as the hips lift and spiral into a long diagonal, then draw it in as the hips lower and the chest opens.
Modification: Break it in half - hold a stable side plank with the carriage still, or drill Long Stretch and Elephant separately until the spiral is safe.
Progression: Add the Twist rhythm: on the return, spiral the hips further under and lift higher, then flow straight into the second side without resetting.
Swan
Load: Medium (2 springs) · Reps: 6-8 reps · Props: box · Focus: coordination, full body
How to: Prone with the chest on the long box and the hands on the footbar. Press the bar away as the chest lifts into extension, then let the carriage draw you back in as the spine lowers.
Modification: Keep the elbows bent and the extension low, or stay resting on the box and lift only the chest.
Progression: Take the full swan dive rhythm with a bigger carriage travel, or press with one arm at a time.
Short Spine Massage
Load: Medium (2 springs) · Reps: 5-6 reps · Focus: full body, balance
How to: Supine with the feet in the straps and the legs long. Fold the legs overhead so the hips roll up off the carriage into a small curve, then bend the knees toward the shoulder rests and roll the spine down bone by bone.
Modification: Keep the hips down and stay with frogs and leg circles until the roll-up is controlled; hold the carriage closed.
Progression: Slow the roll-down to a 5-count, or progress into Long Spine with straight legs.
Long Spine Massage
Load: Medium (2 springs) · Reps: 4-6 reps · Focus: full body, balance
How to: Supine with the feet in the straps. Press the legs up and over so the hips lift to one long diagonal line, open the legs shoulder-width at the top, then roll the spine down vertebra by vertebra with the legs long.
Modification: Bend the knees (go back to Short Spine) or lift the hips lower, pressing the hands into the carriage for support.
Progression: Reverse the pattern - open at the bottom, close at the top - and slow the roll-down to a 6-count.
Kneeling Lunges
Load: Light to medium (1-2 springs) · Reps: 8-10 each side · Props: box, ball, ring, small weights · Focus: balance, lower body, glutes
How to: Back knee on the carriage, front foot on the footbar or platform, torso tall. Slide the back knee away into a long kneeling lunge, then draw it home from the glute without collapsing forward.
Modification: Pad the back knee, hold the footbar, and keep the slide short.
Progression: Hold a weight or ball overhead, add a torso hinge, or pulse 3 times at full split before closing.
High Lunges with Foot on the Footbar
Load: Light to medium (1-2 springs) · Reps: 8-10 each side · Focus: lower body, balance
How to: Stand on the carriage with one foot up on the footbar in a high lunge, hands on the hips or the shoulder rests. Press the carriage away to deepen the lunge, then pull it back in with the standing leg.
Modification: Hold the footbar or a wall, place the foot lower or closer, and keep the range small.
Progression: Add a pulse at the bottom, a heel lift on the standing foot, or reach both arms overhead.
Tendon Stretch
Load: Medium to heavy (2-3 springs) · Reps: 6-8 reps · Focus: core, lower body
How to: Hands on the footbar with the balls of the feet together on the front edge of the carriage, body piked and hips high, weight held in the arms. Press the carriage away with long legs as the heels drop below the edge, then draw it in as the heels lift.
Modification: Stay with Elephant instead - feet flat on the carriage against the shoulder rests - until the hover is stable.
Progression: Take it single leg, or add a slow 3-count heel drop at full extension.
How to: Supine with the hands in the straps and the legs long at a diagonal. Curl the chest up and lift into a V, arms pressing long by the hips, then roll the spine down with control.
Modification: Bend the knees to tabletop, keep the head down, or lift the chest only while the legs stay low.
Progression: Add 10 arm pumps or a twist at the top of the V, or roll all the way up to sitting and back down without touching down.
Cool down
Hip Stretch
Load: Light (1 spring) · Reps: Hold 30-45 seconds each side · Focus: mobility
How to: In a kneeling lunge on the carriage with the back knee down and the hands on the footbar, let the carriage slide back until you feel a long stretch through the front of the back hip. Breathe into it.
Modification: Pad the back knee, keep the hands on the bar, and let the carriage travel only a few inches.
Progression: Side bend overhead, then add rotation and reach the back hand toward the ankle.
Hip Stretch to Front Leg Split
Load: Light (1 spring) · Reps: Hold 30-45 seconds each side · Focus: mobility
How to: From the kneeling hip stretch, straighten the front leg on the footbar and fold the chest over it for the hamstring, then bend back into the hip stretch.
Modification: Keep the front knee bent and the hands on the footbar to support the fold.
Progression: Lift the back knee into a full standing split and reach both arms overhead.
Lying Leg Circles
Load: Light (1 spring) · Reps: 8-10 circles each direction · Focus: mobility, lower body
How to: Lie on your back with the feet in the straps and the legs long. Circle the legs around and across, keeping the pelvis heavy and completely still.
Modification: Bend the knees and make the circles much smaller.
Progression: Take the widest controlled circles single leg, pausing at the top of every circle.
Mermaid
Load: Light (1 spring) · Reps: 5 breaths each side · Focus: mobility, upper body
How to: Sit sideways on the carriage with the inside hand on the footbar and the outside arm overhead. Press the carriage away as you side bend over the bar, then draw it back and lengthen up.
Modification: Sit on a box for height and keep the reach smaller if the hips or shoulders are tight.
Progression: Flow side bend to twist to open chest, holding each shape for 3 breaths.
Shoulder Stretch
Load: Light (1 spring) · Reps: Hold 30-45 seconds · Focus: mobility, upper body
How to: Kneel or sit facing the footbar with the hands on the bar. Let the carriage slide away until the arms are long, the chest sinks between them and the head is heavy.
Modification: Let the carriage travel less and keep the elbows soft; sit back on the heels if the knees complain.
Progression: One arm at a time with thread the needle, then add a spinal twist held for 5 breaths.
Frequently asked questions
What spring settings do advanced Reformer exercises use?
Footwork runs at full spring load (4+ springs) for 15–20 reps. The big control work runs lighter on purpose: snake on 1–2 springs, swan and the spine massages on 2 springs, and the teaser on a single spring.
How are advanced exercises regressed safely?
Each entry carries a written modification: snake breaks into side plank and long stretch drills, tendon stretch falls back to the elephant, and the spine massages regress to frogs, leg circles and hip lifts until the roll-through is controlled.
How many reps are typical for advanced Reformer work?
Footwork runs 15–20 reps; the demanding control exercises deliberately run low — 3–5 per side for snake, 4–6 for long spine massage, and 5–8 for the teaser.
Plan your next Reformer class in seconds — every exercise above is in the generator.
