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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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