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Russian Squats on the Reformer

Home  »  Pilates Reformer Exercises | Free Tutorials   »   Russian Squats on the Reformer
  • March 1, 2020
Russian Squat on the Reformer - Online Pilates Classes
  • Difficulty: Advanced
  • Equipment Needed: Reformer, Straps (I love using the Contrology Reformer.)
  • Reps: 3-5
  • Warning: May not be suitable for some knee or shoulder issues.
  • Questions: Contact us here

Russian Squats on the Reformer

Russian Squats on the Pilates Reformer, not to be confused with Russian Splits, is going to feel like you’re getting ready to water ski before get your squat on. It looks scarier than it really is. Yes, Russian Squats will require you to really stand in your legs and work from your entire center. Your arms must work from your back to make this exercise happen in its fullest form. Lifting your arms from your back and reaching down through your feet will assist you in feeling taller, stronger and of course longer! And, when it’s over you’ll be thrilled to stand on stable ground.

Press down through your legs to squat, connect your arms to your back.

Place two heavy springs on your Reformer, footbar down, handles on your hooks to begin. Stand on your carriage near your springs with your feet parallel. You’ll begin in a deep squat to reach down and grab your handles. You may think you should just stand up but there is a delicate balance of standing and moving the carriage simultaneously that will make this exercise feel more balanced. Imagine you are a water skier (even if you’re not) and press into your feet not just down but feel as if you’re pushing forward. Your arms follow your body as you rise up.

As you squat down, lift your arms forward and up. Go as low as you can lift. Then stand up as you slightly lower your arms. You’ll maintain tension on your straps. It requires a bit of timing so that you don’t pull too fast with your arms or go too fast with your legs, like a dance. Repeat your squats 3-5x. On your final one, squat all the way down and reach your hands forward to hook your handles up. Then step all the way off your carriage and feel yourself feel strong in your feet.

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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4 comments

  1. Excellent instruction for reformer. Appreciate all the variations and modifications that you give. I have all the decks. I am starting the mat deck next. I have been practicing for over the 25 years but it is nice to have a comprehensive review of the exercises.

    Reply

    1. Debbi, I love this sooo much! Thank you so much for getting all our decks. The accessories will be the last one. It will ship end of summer. I love the Mat deck. Its my favorite!!! And isn’t it so cool how Pilates gets better even 25 years later!??!

      Reply

  2. I just received your reformer box but I only have a plastic fold up home reformer so is this not for me and if so what works for me? Thanks. Sharon Garden

    Reply

    1. Hey Sharon, Russian squats is an advanced exercise and its ok if its not in your practice right now. I would replace with a wall squat hold and work up to 1 min. xx

      Reply

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ONE FOOT, TWO FOOT

Online Mat & Reformer Pilates Class Descriptions:

We need to pay more attention to our feet... I know one more thing to add to the list. But! When we pay attention to our feet we get more access to our seat! So lets wake up our feet together and explore what new connections we get!

Props Needed: wash cloth and theraband or old leggings for warm up

See you in class,
-xxLL

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.

LET IT GO, LET YOURSELF FLOW

Online Mat & Reformer Pilates Class Descriptions:

We will be working through a flow without a lot of thought and correction. This is a way to evaluate where you are and what you can work on this year! Grab a notebook and if something is not feeling right, let's write it down and see if any of the upcoming classes will help us with that thing or thing(s).

No props needed.

Mindi

WANNA BUTT LIFT?

Online Mat & Reformer Pilates Class Descriptions:

This theme will be a focus on what’s needed for inversion exercises. For inversion exercises, your upper back is what you “stand on” so you need your chest and shoulders open with a strong arm/back connection there. Let’s not over-neck it! Then, you need a strong center and thass to work together to get your hips up. It’s not the hips that are over your neck. It’s the hips up so the legs go overhead.

This means even if inversion exercises are not part of your regular practice, that’s ok. Because guess what? It’s more accessible to find connections when you’re right side up, and then the challenge is to maintain those connections when you’re upside down. So, as long as you’re practicing all the connections when you’re right side up, you’re continuing to build yourself up to have enough strength to someday go upside down. And even if you never go upside down, then you’re building yourself up to hold yourself upright, and that’s what you need to live your best life!

See you in class,
Christine

MAT EQUIPMENT NEEDED: Magic Circle

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

REFORMER EQUIPMENT NEEDED: Magic Circle

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

ONE FOOT, TWO FOOT

Online Mat & Reformer Pilates Class Descriptions:

We need to pay more attention to our feet... I know one more thing to add to the list. But! When we pay attention to our feet we get more access to our seat! So lets wake up our feet together and explore what new connections we get!

Props needed:
wash cloth and theraband or old leggings for warm up

See you in class,
xx~LL

LET IT GO, LET YOURSELF FLOW

Online Mat & Reformer Pilates Class Descriptions:

We will be working through a flow without a lot of thought and correction. This is a way to evaluate where you are and what you can work on this year! Grab a notebook and if something is not feeling right, let's write it down and see if any of the upcoming classes will help us with that thing or thing(s).

No props needed.

See you in class,
Mindi

MAT EQUIPMENT NEEDED: Your awesome self 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.

LOW BACK CARE

Online Mat & Reformer Pilates Class Descriptions:

I'm really looking forward to workout with you this week because the topic was a request from some members!

Low Back discomfort is incredibly individual, but from my experience it often links to imbalances in the body. In this session we will let the Thass® work, we will mobilize and strenghten the upper back and stabilize the pelvis instead of overusing the low back. Let's move mindfully and find a balanced, comfortable place in our bodies
together.

Props Needed:
Mat: Foam Roller or Small Barrel, Booty Band or Theraband, Magic Circle (each just for one exercise in the beginning)
Reformer: Box, Non-slippery Pad, Pole, Magic Circle (2 exercises, can be done without), Yoga Block or Moon Box or firm pillow (just for 1 exercise, can be done without)

See you in class,
Yasmin

WHAT'S LOVE GOT TO DO WITH IT

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

In this month's class, we're focusing on changing our perspective when it comes to the exercises we love to hate on. We'll tackle these exercises by strategically combining them with other exercises. By pairing them we hope you’ll discover new ways to connect with the intention behind the movements. Who knows, you might even learn to love them!

Props needed:
Mat: Magic Circle
Reformer: Magic Circle and small ball
Tower/Cadillac: no props
Wunda Chair: no rops

See ya in class,
xx-LL

WE GO TOGETHER

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

"We go together like Ramma-lamma-lamma-ka-dingity-da-dinga-dong".

We all know our Hundred helps all the other exercises. But did you know that on the mat the Spine Stretch Forward exercise also goes together with Open Leg Rocker? Or that Teaser on the Cadillac/Tower helps all the other Teasers on the mat, reformer, and Wunda Chair? And strengthening goes with stretching actions!

This month - let's review some exercises that may already be in your practice that you may not know how it can help your challenging exercises, or maybe even advanced exercises. Never overestimate the fundamental or foundational exercises because it’s all connected.

Hopefully, by the time the month ends, you'll see exercises on various apparatuses that will definitely help your mat practice, as well as other exercises on other apparatuses. With all equipment membership, definitely check out all the monthly classes, and see what progresses or improves over the course of the month. And celebrate your wins! And if anything feels stagnant, let us know in the community app, so we can help and support!

Most importantly, have fun as “we go together” all month long! Bonus points if you sing along with us!

Props needed:
Mat: Dowel
Reformer: none
Tower: none
Chair: Theraband

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.

ROLL WITH ME

Online Mat & Reformer Pilates Class Descriptions:

Its time to focus on the rolling exercises and have fun doing it! If you struggle with rolling there's some gems in here for you. On the Reformer while we won't roll you'll gain insight on how your Reformer supports your rolling mat.

See ya in class,
xx-LL

MAT EQUIPMENT NEEDED: A dowel is helpful on the 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.

WANNA BUTT LIFT?

Online Mat & Reformer Pilates Class Descriptions:

This theme will be a focus on what’s needed for inversion exercises. For inversion exercises, your upper back is what you “stand on” so you need your chest and shoulders open with a strong arm/back connection there. Let’s not over-neck it! Then, you need a strong center and thass to work together to get your hips up. It’s not the hips that are over your neck. It’s the hips up so the legs go overhead.

This means even if inversion exercises are not part of your regular practice, that’s ok. Because guess what? It’s more accessible to find connections when you’re right side up, and then the challenge is to maintain those connections when you’re upside down. So, as long as you’re practicing all the connections when you’re right side up, you’re continuing to build yourself up to have enough strength to someday go upside down. And even if you never go upside down, then you’re building yourself up to hold yourself upright, and that’s what you need to live your best life!

Props Needed : Magic circle

See you in class,
Christine

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