Common Moves in Reformer Pilates Classes
- Nov 6, 2025
- 2 min read
What moves you can expect to find in Sabai's reformer pilates sequences
If you’re new to reformer Pilates, walking into a room full of moving carriages, springs and straps can feel a little daunting.
And even though every class at Sabai is guided by welcoming and experienced instructors, it might make you feel more comfortable having some basic knowledge of the moves before you arrive in the studio.
Footwork
Usually performed at the start of class, footwork warms up your body and builds lower-body strength. You’ll lie on your back with feet on the footbar, pressing the carriage away as you engage your quads, glutes, calves and hamstrings.
This movement strengthens the legs, improves alignment and prepares your joints for more dynamic sequences.
Variation: Adjust your foot placement (heels, toes or arches) to target different muscles. Lighter springs focus on control; heavier springs focus on strength.
Hip Bridges and Bridge Pulses
A classic move both on and off the reformer, the Hip Bridge works the glutes, hamstrings and lower back while strengthening the core. You’ll lie on your back with feet on the footbar, pressing through your heels to lift your hips and form a straight line from shoulders to knees.
Bridge Pulses take it up a notch — once you’re lifted, you pulse your hips in small, controlled movements. It’s a powerful way to build endurance and activate smaller stabilising muscles.
Variation: Reduce the spring tension for a deeper challenge, or add resistance bands around the thighs to target the outer glutes.
Feet in Straps
This reformer classic strengthens and stretches in equal measure. With both feet in the straps, you’ll move through leg circles, extensions and frogs to target the core, hip flexors, inner thighs and hamstrings.
It’s deeply controlled and mindful, helping you find length, symmetry and flexibility through every movement.
Variation: Try single-leg versions for more core work or gentle stretches using the straps for recovery.
Short Spine Stretch
This beautiful, flowing movement combines core control and spinal mobility. Starting with your feet in straps, you’ll lift your legs overhead and roll the spine off the carriage before slowly lowering back down.
A spine stretch builds strength in the abdominals, lengthens the spine and releases tension from the lower back: a favourite for improving flexibility.
Variation: Instructors can modify the height of the lift or skip this move if you’re new, focusing instead on smaller core roll-ups.
Long Stretch and Plank Workouts
These movements test full-body control. You’ll hold a plank position with hands on the footbar and feet on the carriage, using your core, shoulders, arms and legs to glide the carriage in and out.
It’s a powerful way to improve strength and stability while learning how to balance resistance and bodyweight.
Variation: Drop to your knees for support, or add push-ups or pikes for a greater challenge.
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