Intermediate Reformer Pilates Exercises: 55 Moves with Springs, Reps & Cues
The biggest Reformer set in the library: stomach massage in all four positions, the long stretch and plank family, kneeling arm series, the long box series (pull straps, T-straps, backstroke, breaststroke, teaser), Russian splits and standing lunges, and side-lying plank work — on top of the footwork, hundreds and bridging every level shares. Spring loads step up here and the balance demands are real; each entry still carries a modification if a client is not ready and a progression when they are.
Load: Heavy (3-4 springs) · Reps: 12-15 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: Hold a ring or ball between the thighs for the whole set and add a 2-count pause at full extension.
Footwork on Heels
Load: Heavy (3-4 springs) · Reps: 12-15 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: Slow the return to a 3-count with a ball squeezed between the inner thighs.
Footwork on Toes
Load: Heavy (3-4 springs) · Reps: 12-15 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: Finish every press with a higher heel lift, then hold that lift for the last 5 reps.
Footwork in Pilates V
Load: Heavy (3-4 springs) · Reps: 12-15 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 8-10 heel-lift pulses at full extension with a ring squeezed between the thighs.
Footwork in Wide Leg Position
Load: Heavy (3-4 springs) · Reps: 12-15 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 at full extension and pulse the carriage in an inch 8 times before returning.
Footwork Single Leg
Load: Medium (2-3 springs) · Reps: 10-12 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 long to the ceiling and add a 2-count pause plus 5 pulses at full press.
Running in Place
Load: Heavy (3-4 springs) · Reps: 15-20 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: Take a 2-count each side with a pause at the bottom, then finish with 10 double-heel lowers.
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 at a low diagonal with a ball between the ankles, chest staying lifted the whole set.
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: Extend the legs long as the arms press 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 and close the legs at full extension, then lower them two inches closer to the carriage.
Bridging
Load: Medium (2 springs) · Reps: 10-12 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: Press the carriage out an inch at the top of every lift, or take it single leg with a ring squeeze.
Bridging with Feet on Footbar
Load: Medium (2 springs) · Reps: 10-12 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: Add a carriage press-out plus 5 pulses at the top before lowering.
Bridging with Pulses
Load: Medium (2 springs) · Reps: 10-12 lifts, then 15-20 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, or add ankle weights with a ring between the thighs.
Bridging Single Leg
Load: Medium (2 springs) · Reps: 8-10 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: Extend the free leg to the ceiling and add a carriage press-out at the top.
Articulated Bridge
Load: Medium (2 springs) · Reps: 8-10 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 up and down on one leg, or hold the top of the roll-up for 3 counts.
Straight Spine Bridge
Load: Medium (2 springs) · Reps: 10-12 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: Hold the top for 5 breaths with a ring squeeze, then take it single leg.
Stomach Massage
Load: Medium to heavy (2-3 springs) · Reps: 8-10 reps · Props: ball, ring, small weights, box, dowel · Focus: core
How to: Sit on the carriage facing the footbar with the feet in a small V on the bar and the heels lifted. Press the carriage out, lower and lift the heels, then draw it back in - the spine stays lifted the whole time.
Modification: Sit on a small box or wedge if the low back rounds hard, and keep both hands on the carriage behind you for support.
Progression: Take the hands off the carriage (reach back or overhead) and slow the return to a 3-count.
Stomach Massage - Roundback
Load: Medium to heavy (2-3 springs) · Reps: 8-10 reps · Props: ball, ring, small weights, box, dowel · Focus: core
How to: Hands on the carriage behind the hips, spine in a deep C-curve with the head following the curve. Press the carriage out, lower and lift the heels, then draw in without losing the round shape.
Modification: Sit up on a box and shorten the carriage range so the low back doesn't overload.
Progression: Hover the hands just off the carriage so the abs hold the curve alone.
Load: Medium to heavy (2-3 springs) · Reps: 8-10 reps · Props: ball, ring, small weights, box, dowel · Focus: core
How to: Hold the shoulder rests behind you with an open chest and a tall spine. Press the carriage out, lower and lift the heels, then pull back in without shrugging or arching the ribs.
Modification: Return to the roundback version with hands on the carriage until the upright spine feels stable.
Progression: Let go of the shoulder rests and hold the arms in a V overhead as the legs press.
Stomach Massage - Hands Back
Load: Medium to heavy (2-3 springs) · Reps: 8-10 reps · Props: ball, ring, small weights, box, dowel · Focus: core
How to: Place the hands flat on the carriage well behind the hips with straight elbows and a lifted chest. Press the carriage out and in, keeping the shoulders down away from the ears.
Modification: Bring the hands closer to the hips or bend the elbows slightly to reduce the shoulder load.
Progression: Add a heel lower-and-lift at full extension, or lift one hand off at a time.
Stomach Massage - Twist
Load: Medium to heavy (2-3 springs) · Reps: 5-6 each side · Props: ball, ring, small weights, box, dowel · Focus: core
How to: Press the carriage out, then rotate the ribcage to one side reaching the opposite arm back and open. Return to centre before drawing the carriage in, and alternate sides.
Modification: Keep both hands at the chest and make the rotation small, or twist with the carriage still.
Progression: Hold the twist for 2 counts at full extension, or add a heel lower-lift while rotated.
Long Stretch / Plank
Load: Medium (1-2 springs) · Reps: 6-8 reps · Focus: full body
How to: Hands on the footbar, feet against the shoulder rests, body in one long plank line. Move the carriage in and out from the shoulders and abs without letting the hips drop or pike.
Modification: Drop the knees onto the carriage and shorten the range until the plank line holds.
Progression: Lighten to one spring, add a pike at the end of the press, or lift one foot off the carriage.
Long Stretch In and Out with Arms
Load: Medium (1-2 springs) · Reps: 6-8 reps · Focus: full body
How to: In the plank, lean through the shoulders to send the carriage back a few inches, then pull it home with the abs. The body stays one straight line - only the carriage moves.
Modification: Knees down on the carriage and a much smaller range.
Progression: Slow the press out to a 3-count, or lift one foot off the carriage for the whole set.
Long Stretch to Pike Ups
Load: Medium (1-2 springs) · Reps: 6-8 reps · Focus: full body
How to: From the long plank, keep the arms straight and lift the hips up and back into a pike, drawing the carriage in, then lower back to the plank line without sagging.
Modification: Knees down, or lift the hips only a few inches into a small pike.
Progression: Take the pike single leg, or lighten the spring so the carriage is harder to control.
Jackrabbit
Load: Medium (1-2 springs) · Reps: 6-8 reps · Focus: full body
How to: From the plank, draw the knees in toward the chest and round the low back as the carriage comes in, then press straight back out to the long plank line.
Modification: Start with the knees on the carriage and do a small knee tuck without the full plank press.
Progression: Add a pike lift at the top of the tuck, or hold the tuck for 2 counts before pressing out.
High Plank on Footbar
Load: Medium (1-2 springs) · Reps: Hold 20-40 seconds · Focus: full body
How to: Hands on the footbar, feet on the carriage, body in a high plank with the shoulders over the wrists. Hold the carriage completely still with the abs lifted and the hips level.
Modification: Knees on the carriage, or hands higher on the bar to reduce the load.
Progression: Add alternating single leg lifts, or press the carriage out an inch and hold there.
Elbow Plank to High Plank
Load: Medium (1-2 springs) · Reps: 6-8 reps · Focus: full body
How to: From the forearms on the footbar with the feet on the carriage, press up to straight arms one hand at a time, then lower back down - hips stay square and quiet.
Modification: Knees down on the carriage and alternate the lead arm every rep.
Progression: Add a carriage press-out each time you reach the high plank, or hold 2 counts at the top.
Star Plank
Load: Medium (1-2 springs) · Reps: 5-8 each side · Focus: full body
How to: From a side plank with the bottom hand on the footbar and the feet on the shoulder rests, open the top arm and top leg away into a star while holding the carriage still.
Modification: Keep the top leg down and the bottom knee on the carriage, and just hold the side plank.
Progression: Add top leg circles in the star, or a hip dip down and up on every rep.
Reverse Plank
Load: Medium (1-2 springs) · Reps: 6-8 reps · Focus: full body
How to: Sit facing away from the footbar with the hands behind you on the bar and the feet on the carriage. Press the hips up into a long reverse plank, then slide the carriage out and in with control.
Modification: Keep the hips lower and hold the carriage still instead of pressing it out.
Progression: Add a single leg lift at the top, or take a longer carriage range with the hips staying high.
How to: Kneel tall on the carriage facing away from the risers with the hands in the straps and the hips stacked over the knees. Move the arms while keeping the carriage absolutely still.
Modification: Sit back onto the heels, or touch one hand to the frame between reps if you're wobbling.
Progression: Come onto the toes or lift the knees slightly, or lighten the spring so the carriage is harder to hold.
How to: Kneeling tall with the arms long by the sides, palms facing in. Lift both arms forward and up to shoulder height, then lower slowly without letting the carriage shift.
Modification: Do it seated, and lift only to chest height.
Progression: Hold the top for 2 counts, or alternate arms so the carriage has to be stabilised against uneven pull.
How to: Kneeling tall with the arms crossed in front at chest height. Pull the arms open wide like tearing a sheet of paper, squeezing the mid-back, then cross them back with control.
Modification: Sit rather than kneel and keep the arms lower with a smaller opening.
Progression: Alternate which arm crosses on top each rep, and hold the open position for 2 counts.
How to: Kneeling tall with the arms slightly behind the hips and the elbows bent. Straighten the elbows to press the straps back, keeping the upper arms glued in place, then bend slowly.
Modification: Do it seated, work one arm at a time, and keep the elbows closer to the ribs.
Progression: Add a small back extension of the chest as the arms press, or hold the straight position 2 counts.
How to: Kneeling tall with the arms reaching overhead, elbows soft. Press the straps forward and down toward the hips, then reach back overhead without letting the ribs flare.
Modification: Take the arms only to shoulder height instead of fully overhead, and do it seated.
Progression: Add a hip hinge forward as the arms reach overhead, or pause 2 counts at full overhead reach.
Long Box Series
Load: Light to medium (1 spring) · Reps: 6-10 reps · Props: box · Focus: upper body
How to: With the long box on the carriage, lie prone or supine holding the straps. Move the arms against the spring while the box, hips and torso stay completely still.
Modification: Use the lightest spring, shorten the arm range, and rest the forehead down if the neck fatigues.
Progression: Lift the chest higher into extension, or add a leg lift while the arms work.
Pull Straps
Load: Light to medium (1 spring) · Reps: 6-8 reps · Props: box · Focus: upper body
How to: Prone on the long box with the arms long in front holding the straps. Pull the arms down to the sides of the body as the chest lifts into extension, then reach forward again.
Modification: Keep the chest resting on the box and pull only with the arms.
Progression: Hold the top for 2 counts and lift the legs off the box at the same time.
T-Straps
Load: Light to medium (1 spring) · Reps: 6-8 reps · Props: box · Focus: upper body
How to: Prone on the long box with the arms out in a T at shoulder height. Pull the straps out and back toward the hips, opening the chest, then return to the T with control.
Modification: Lower the chest onto the box and take a shorter pull.
Progression: Add a 2-count hold at the hips with the chest lifted, or lift the legs while the arms pull.
Backstroke
Load: Light to medium (1 spring) · Reps: 5-8 reps · Props: box · Focus: upper body
How to: Supine on the long box, curled up with the hands in the straps by the shoulders and the knees in tabletop. Reach the arms and legs up, open them wide in a big circle, and return to the start.
Modification: Keep the head down and the knees bent, and make the circle much smaller.
Progression: Take the arms and legs lower toward the box for a longer lever, and pause at full extension.
Breaststroke
Load: Light to medium (1 spring) · Reps: 5-8 reps · Props: box · Focus: upper body
How to: Prone on the long box with the hands in the straps by the chest. Press the arms forward, sweep them out to the sides and back to the hips as the chest lifts, then return.
Modification: Keep the chest low on the box and take the arms through a smaller sweep.
Progression: Lift the chest into a fuller extension and add a leg lift, holding 2 counts at the hips.
Teaser with Box
Load: Light to medium (1 spring) · Reps: 5-8 reps · Props: box · Focus: upper body, core
How to: Supine on the long box with the hands in the straps. Lift the legs to a V and curl the chest up, arms pressing long by the hips, then roll the spine down with control.
Modification: Bend the knees to tabletop, or lift one leg at a time with the head down.
Progression: Hold the V and add 10 arm pumps, or add a twist toward each side at the top.
Standing Lunges on Reformer / Russian Splits
Load: Light to medium (1-2 springs) · Reps: 8-10 each side · Props: box, ring, small weights, ball, dowel · Focus: balance, lower body, glutes
How to: One foot on the carriage and one on the platform or floor, hands on the footbar or hips. Slide the carriage into a long lunge, then pull it home from the inner thigh and glute.
Modification: Hold the footbar or a wall and keep the split short.
Progression: Hands off with a small weight held at the chest or overhead, and add a pulse at the bottom.
Lunge Back
Load: Light to medium (1-2 springs) · Reps: 8-10 each side · Props: box, ring, small weights, ball, dowel · Focus: balance, lower body, glutes
How to: Front foot on the platform, back foot on the carriage. Slide the back leg away into a long lunge while the front knee bends, then draw the carriage home without letting the torso pitch forward.
Modification: Hold the footbar and slide only a few inches.
Progression: Add a 3-count hold at the deepest point, or hold a weight overhead throughout.
Scooter Lunge
Load: Light to medium (1-2 springs) · Reps: 10-12 each side · Props: box, ring, small weights, ball, dowel · Focus: balance, lower body, glutes
How to: One knee or foot on the carriage with the other foot on the floor and the torso hinged slightly forward. Push the carriage straight back like riding a scooter, then draw it in with the glute.
Modification: Keep both hands on the footbar and shorten the push.
Progression: Take the hands off the bar, or add a 3-count pulse at the end of every push.
Lunges with a Pulse
Load: Light to medium (1-2 springs) · Reps: 8-10 lunges, then 10-15 pulses each side · Props: box, ring, small weights, ball, dowel · Focus: balance, lower body, glutes
How to: Hold the low lunge position and pulse the carriage an inch out and in, keeping the front knee stacked over the ankle and the hips square.
Modification: Pulse from a shallower lunge with a hand on the footbar.
Progression: Pulse with a heel lift on the standing foot, or hold a weight at the chest.
Lunges with a Heel Lift
Load: Light to medium (1-2 springs) · Reps: 8-10 each side · Props: box, ring, small weights, ball, dowel · Focus: balance, lower body, glutes
How to: Rise onto the ball of the standing foot and hold that heel lift as you slide the carriage out and draw it back in - balance lives in the standing leg.
Modification: Keep the heel down, or hold the footbar while the heel lifts.
Progression: Add a pulse at the bottom while the heel stays lifted, or close the eyes for the last few reps.
Lunges with a Twist
Load: Light to medium (1-2 springs) · Reps: 8-10 each side · Props: box, ring, small weights, ball, dowel · Focus: balance, lower body, glutes
How to: In the lunge, hold the hands at the chest and rotate the ribcage toward the front leg, keeping the hips square, then return to centre before closing the carriage.
Modification: Twist with the carriage still and a hand on the footbar, keeping the rotation small.
Progression: Hold a ball or weight and reach it across in the twist, pausing 2 counts at the end range.
Lunge to a Hinge
Load: Light to medium (1-2 springs) · Reps: 6-8 each side · Props: box, ring, small weights, ball, dowel · Focus: balance, lower body, glutes
How to: From the lunge position, keep the legs where they are and hinge the whole torso forward from the hips with a long spine, then lift back up before closing the carriage.
Modification: Hinge only a few inches with the hands resting on the footbar.
Progression: Reach the arms long overhead in the hinge, or hold the hinge for 3 counts each rep.
Side Lying Plank
Load: Light to medium (1 spring) · Reps: 6-8 each side · Props: ball, small weights, box · Focus: balance, upper body
How to: Side plank with the bottom hand on the footbar and the feet on the carriage. Press the carriage out and draw it in while the hips stay lifted and the shoulders stay stacked.
Modification: Bottom knee down on the carriage and hold the position still instead of pressing out.
Progression: Add a top leg lift on each press, or hold at full extension for 2-3 counts.
Press Out to Side Plank
Load: Light to medium (1 spring) · Reps: 6-8 each side · Props: ball, small weights, box · Focus: balance, upper body
How to: Start with the bottom knee bent, then press the carriage away and straighten into a full side plank with the hips high, before drawing the carriage back in and folding down.
Modification: Keep the bottom knee down the whole time and press out only a few inches.
Progression: Add a hip dip down and up at full extension, or lift the top leg as you press.
Thread the Needle
Load: Light to medium (1 spring) · Reps: 6-8 each side · Props: ball, small weights, box · Focus: balance, upper body
How to: In the side plank, reach the top arm under the ribs and rotate the chest toward the floor, then open it back up to the ceiling without dropping the hips.
Modification: Bottom knee down on the carriage and rotate with the carriage held still.
Progression: Add a carriage press-out with each rotation, or hold a small weight in the reaching hand.
Cool down
Hip Stretch
Load: Light (1 spring) · Reps: Hold 30-40 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: Add the overhead side bend, then rotate the chest open toward the ceiling.
Hip Stretch to Front Leg Split
Load: Light (1 spring) · Reps: Hold 30-40 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 off the carriage and reach both arms overhead in the split.
Lying Leg Circles
Load: Light (1 spring) · Reps: 6-10 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 wider circles single leg with the other leg pressing long into the carriage.
Mermaid
Load: Light (1 spring) · Reps: 3-5 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: Add the rotation, then flow the whole shape - side bend, twist down, open back up.
Shoulder Stretch
Load: Light (1 spring) · Reps: Hold 30-40 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: Take one arm at a time with a thread-the-needle rotation, holding 3 breaths in the twist.
Frequently asked questions
What spring settings do intermediate Reformer exercises use?
Footwork stays heavy (3–4 springs). Stomach massage runs medium to heavy (2–3 springs). The long stretch/plank family and side-lying plank run 1–2 springs, and the kneeling arm series and long box series run light (1 spring).
How do reps change at the intermediate level?
Rep ranges rise to 10–15 for footwork and bridging, 6–10 for the plank and long box families, and the hundreds runs a full 10 breath cycles (100 pumps). Lunges add pulse sets of 10–15 at the bottom.
What props do these exercises use?
The long box features heavily (pull straps, T-straps, backstroke, breaststroke, teaser). Other optional props on this page: ball, ring, small weights, box and dowel.
Is there a way to regress these if a client struggles?
Every exercise includes a written modification — dropping to knees on plank work, shortening carriage range, holding the footbar for balance, or returning to the roundback version of stomach massage.
Plan your next Reformer class in seconds — every exercise above is in the generator.
