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Knee Stretches Knees Off on the Reformer

Home  »  Pilates Reformer Exercises | Free Tutorials   »   Knee Stretches Knees Off on the Reformer
  • July 26, 2019
Knee Stretches Knees Off on the Reformer - Online Pilates Classes
  • Difficulty: Intermediate/Advanced
  • Equipment Needed: Reformer (I love using the Contrology Reformer.)
  • Reps: 5-10x
  • Warning: May not be suitable for some back issues.
  • Questions: Contact us here

Knee Stretches Knees Off on the Reformer

After you have completed Knee Stretches Round and Flat Back on the Pilates Reformer, then it’s time to round your spine again and lift your knee an inch off the Reformer and continue to move your carriage in and out! This is the exercise that both the Round and Flat Back are prepping you for. Knee Stretches Knees Off requires strength, stamina, and an emphasis on the in. It’s easy to open the springs but it’s more important that you close the springs on every rep. The final inch of closing the springs requires all the Pilates connection you can muster!

Press into your shoulder blocks as you close the carriage and springs.

If you are doing Knee Stretches Knees Off after you do the Round and Flat Back with two spring on the Reformer find your round back again and from your center lift your knees 2 inches off the carriage. If coming into this exercise on its own, place two springs on either two heavy or one heavy and one medium based on your equipment. Place your heels into the shoulder rests and your feet into the carriage. Round your spine from your tailbone to the crown of your head. Make sure your shoulders are connected to your back before you lift your knees 2 inches off the carriage.

Maintaining the shape of your spine, lift in you center and where your knees are in space press the carriage out and in 5-10x. Focus on closing the springs while pressing your heels into the blocks. They will want to come off the blocks as you pull your carriage closed. The Knees will also start to float higher as the exercise goes on and more weight will end up in your arms. Focus on keeping the weight evenly distributed from your hands to your feet and the lift in your center.

Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!

By Lesley Logan

Lesley Logan, a 2nd generation certified Pilates teacher, breathwork, habits and mindset coach, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorials, where you can also find weekly Pilates classes and workshops. Teaching Pilates since 2008, she has run multiple studios, has trained hundreds of people to become teachers themselves and has taught thousands of students around the world. When not teaching from her studio in Las Vegas, Lesley she’s hosting her podcast Be It Till You See it or traveling the world leading Pilates retreats. Connect with Lesley on Instagram @lesley.logan or through the contact page on this site.

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FUNDAMENTALLY SOUND

Online Mat & Reformer Pilates Class Descriptions:

Pilates is fundamentally sound by definition:

  • - "Fundamentally" refers to the central and base aspects of something
    - "Sound" means the reasoning behind something is valid

Fundamentals are our focus this week at OPC.

All Pilates exercises start from your center and work outward. I’ll help you find some extra connection points throughout your body by focusing on the seven fundamentals in the classical work, plus two more ideas that I think are essential to finding the center of your work. We’ll see how these touchpoints help us gauge where we are in space, so we can find our center of work more easily.

It's time to remember how crucial the basics are to our practice! By the end of this week, you’ll be fundamentally sound.

See you in class,
Rachel

MAT EQUIPMENT NEEDED: Your awesome self, small ball, resistance band and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

GETT'N LONG

Online Mat & Reformer Pilates Class Descriptions:

One thing that many of us forget is 1) our neck is part of our spine 2) extension is still about the length!

Whether you're tight and feel like you're not getting anywhere or you're hypermobile and you can put your head on your feet, this week's workout is for you!

We'll be focusing on the length on your extension! On the Mat we'll be working how LONG we can get and maybe that means we are LOW. On the Reformer our Pull Straps will help us figure out length and lift and we'll see how we can take that into other extension.

Light weights needed or grab can's of food or water bottles

Let's get long! (read it like you're lil john)

See you in class,
xx-LL

ROCKIN' AROUND THE TREE

Online Mat & Reformer Pilates Class Descriptions:

We are going to get a little festive here and work on a couple different exercises to get ready for the holiday season! Rocking (think rolling like a ball, open leg rocker, rocking) and Tree (on the Mat and the Reformer). We will explore the stability and mobility of the spine as well as what exercises that compliment rocking and tree. Modification will be given also so if these are not your jam... you can still do the class!!

See you in class,
Mindi

MAT EQUIPMENT NEEDED: Your awesome self, stretch band, magic circle and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, stretch band, magic circle, box and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

FUNDAMENTALLY SOUND

Online Mat & Reformer Pilates Class Descriptions:

Pilates is fundamentally sound by definition:

  • - "Fundamentally" refers to the central and base aspects of something
    - "Sound" means the reasoning behind something is valid

Fundamentals are our focus this week at OPC.

All Pilates exercises start from your center and work outward. I’ll help you find some extra connection points throughout your body by focusing on the seven fundamentals in the classical work, plus two more ideas that I think are essential to finding the center of your work. We’ll see how these touchpoints help us gauge where we are in space, so we can find our center of work more easily.

It's time to remember how crucial the basics are to our practice! By the end of this week, you’ll be fundamentally sound.

PROPS:
Reformer - no props.
Mat - small ball and resistance band.

See you in class,
Rachel

JINGLE BELL ROCK

Online Mat & Reformer Pilates Class Descriptions:

Tis the season for Rockin Teaser! Let’s build our holiday cheer as we build toward a deeper connection with the Teaser on both the mat and reformer

See you in class,
Tami

MAT EQUIPMENT NEEDED: Your awesome self, pole and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, pole and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

ROCKIN' AROUND THE TREE

Online Mat & Reformer Pilates Class Descriptions:

We are going to get a little festive here and work on a couple different exercises to get ready for the holiday season! Rocking (think rolling like a ball, open leg rocker, rocking) and Tree (on the Mat and the Reformer). We will explore the stability and mobility of the spine as well as what exercises that compliment rocking and tree. Modification will be given also so if these are not your jam... you can still do the class!!

Props needed:
Mat - stretch band, magic circle
Reformer - stretch band, magic circle, box

See ya in class,
Mindi

SAVE THE BEST FOR LAST

Online Mat, Reformer, Tower/Cadillac & Wunda Chair Pilates Class Descriptions:

In Pilates, we always focus on quality over quantity. That means paying attention to form, shape, control, and connection in every rep. It is not only about how we set up and start strong, it is also about how we finish.

This month, let’s bring awareness to finishing strong. Make your last rep just as strong as your first, maybe even saving the very best for last. Do not throw away those final moments of work. On equipment, the springs will tell you if you are in control. How quietly can you close them? When moving without springs, notice if there is a drop, plop, or lean. That feedback shows you how strong and connected you really are.

Start strong. Finish strong. You are strong.

Let’s save the best for last to wrap up 2025!

Props needed:
Mat: no props
Reformer: balance pad, pole, and squishy ball for some of the exercises
Tower/Cadillac: no props
Wunda Chair: for 1 exercise (or go closer to the wall): reformer long box or a physio ball

See ya in class,
xx-LL

LET THE GOOD TIMES ROLL

ONLINE MAT, REFORMER, TOWER/CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

Rolling Exercises are all over our Pilates practice! And from different positions! Sometimes we’re lying on our backs, standing or sitting. No matter what position we’re in, or what equipment we’re using, being able to roll through some or all of the spine helps us with flexibility, balance, and posture.

Props needed:
Mat: squishy ball or bolster and dowel
Reformer: pole, ball and grip pad
Tower: none
Chair: none

See ya in class,
xx-LL

SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

GETT'N LONG

Online Mat & Reformer Pilates Class Descriptions:

One thing that many of us forget is 1) our neck is part of our spine 2) extension is still about the length!

Whether you're tight and feel like you're not getting anywhere or you're hypermobile and you can put your head on your feet, this week's workout is for you!

We'll be focusing on the length on your extension! On the Mat we'll be working how LONG we can get and maybe that means we are LOW. On the Reformer our Pull Straps will help us figure out length and lift and we'll see how we can take that into other extension.

Light weights needed or grab can's of food or water bottles

Let's get long! (read it like you're lil john)

See ya in class,
xx-LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, light weights and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

BRIDGE OF LIGHT

Online Mat & Reformer Pilates Class Descriptions:

Let's bring light into the darkness of the challenging Mat exercise "Shoulder Bridge", where the hands are on the hips and one leg is in the air.

The Shoulder Bridge Prep exercise with feet and hands down is one of my favorite exercises, especially when time is short, as it quickly connects you to your Thass and upper body stability as well as actively stretches the hip flexor. There is so much good in this exercise and now lets build up to the advanced version!

Props needed:
Mat - Magic Circle
Reformer - Small Magic Circle or Ball, Pole, Box, Non-slippery pad

See you in class,
Yasmin

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL