Free Sample Lesson
Getting Into Reformer Positions
Every new client should learn how to get on, set up and get off the reformer safely, whatever their experience. This is the induction lesson from the KT Reformer Pilates Instructor Course. The KT Method puts safety, injury prevention and understanding each client first.
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The Positions
Free sample lesson. This is a taste of the KT Method Reformer Pilates Instructor Course. Reformer exercise is not suitable for everyone, so always screen clients and refer on when needed.
1
Supine
Set-Up
- Lie on your back with your head on the headrest and your feet hip-width apart on the footbar.
- Hands go in the hand straps with the palms facing away. Pulling the straps moves the carriage against the spring resistance.
Used For
- Mid-back and abdominal work.
Alignment & Cues
- Abdominal curls: lift the head and shoulders. Clients with neck pain keep the head on the headrest.
- Mid-back work: the head and shoulders stay on the carriage.
- Arms stay vertical above the shoulders with straight elbows. Lower them slowly so they do not hit the stopper.
- Keep the hands open and flat, not clenched, with neutral wrists.
- Cue: “Initiate the movement by curling your ribs towards your hips.”
Springs
- Lighter clients and beginners: Blue and Yellow (BY). Medium to heavier or experienced clients: Green (G).
- Too heavy: over-reliance on the arms and neck. Too light: slack straps and jerky movement.
2
Kneeling
Set-Up
- Knees rest against the shoulder rests on a non-slip mat, with the footbar in the red M position.
- Facing the footbar: bicep curls, rows and chest expansions. Facing the straps: triceps, shoulder presses and back extensions.
- Use a non-slip mat and non-slip socks.
Getting On
- Both hands on the footbar, one knee onto the carriage, then the other. Press the carriage toward the stopper as you kneel, with the knees against the shoulder pads.
- Draw the knees together or hip-width apart, engage the core and hips, then release the footbar.
- Start with one hand on the footbar when facing forward, or on the shoulder pad when facing back.
Getting Off
- Hands back on the footbar and the carriage drawn to the stopper. Step off backwards with hand support.
- Place one foot down, then the other, using the shoulder pads and carriage for support. Look down before letting go.
Changing Sides
- Hold the footbar with both hands, reposition, and re-engage the core before releasing.
Alignment & Cues
- Knees under the hips or shoulder-width apart, feet relaxed, hip bones facing forward.
- Cue: “Keep your hips over your knees.”
- High kneeling: same set-up, but cue glute activation, knee stability and range. Move slowly, as many mistakes happen here.
Springs
- Lighter springs add core challenge. Heavier springs focus on the glutes but can let the quads take over.
- Never change springs while the client is kneeling.
Safety & Teaching Points
- Poor balance: place a box beside the reformer, offer hand support, or stabilise the carriage with your foot.
- Offer a long or short box to anyone who is uncomfortable kneeling.
3
Side Kneeling
Set-Up
- Stable version: one knee against the shoulder rests on a non-slip mat.
- Challenge version: kneel facing the side of the carriage without shoulder pad support.
Getting On
- Kneel sideways on the box with the outer knee close to the edge of the shoulder pad.
Getting Off
- Place one foot down while holding the footbar and shoulder pad, then the other foot, then stand.
Alignment & Cues
- Keep a tall posture and engage the obliques.
- Keep the shoulders stacked and the gaze forward.
4
Seated on the Short or Long Box
Set-Up
- Short box perpendicular to the shoulder rests, or long box in the long position, always on a non-slip mat.
- Short box facing the footbar: arm reaches, rows, chest expansions. Facing the straps: bicep curls, triceps presses, seated back extensions. Facing the side: mermaid.
- Long box facing the side: thoracic rotations and one-arm shoulder work.
Getting On and Off
- Varies by orientation. Hold the footbar or box, sit toward the back half and keep the feet on the carriage or platform. Do not step on the carriage.
- Facing the straps: slide onto the box carefully and do not put weight on the headrest.
Alignment & Cues
- “Sit tall and press down through your sit bones.” Lift through the crown of the head, keep the CAZ tight and lightly squeeze the glutes.
- Common mistakes: slumping, arching, leaning into the hips or side-bending. Place the foot nearest the footbar on the carriage and press the heel into it to keep the pelvis square.
Footbar and Straps
- Footbar position matters little for seated work. We use the red M.
- With loops, hold a secure grip. With ropes, thread the hands through the loops and wrap around the ropes.
5
Prone on the Long Box
Set-Up
- Long box against the shoulder rests on a non-slip mat.
- Facing the footbar: overhead scapula setting, overhead shoulder work, plyometric arms. Facing the straps: plough, airplane, triceps extensions.
Getting On
- Hands on the top edges of the box, lower the pelvis onto the back half and let the chest hang off the front. Do not climb onto the carriage and kneel onto the box.
Getting Off
- Swivel the legs to the side, place the feet on the floor and push up through the arms.
Alignment & Cues
- Press the pubic bone into the box, lift the abdominals, keep the CAZ tight, squeeze the buttocks, reach through the toes and lower the chest slightly.
- Keep a neutral thoracic spine with slight kyphosis and avoid collapsing or rounding the shoulders. Slight neck lordosis, chin gently tucked, gaze down.
- Cue: “Imagine you’re holding a soft peach between your chin and your chest.”
- Do not let the legs droop. Keep them active.
Footbar and Hand Positions
- Footbar at its highest for facing-footbar work. Lower it to shoulder height or below for clients with significant kyphosis or stiff shoulders.
- Overhead press for shoulders: hands wider than shoulder width. For triceps: hands closer together, wrists over the footbar, palms cupped.
Strap Grips
- Straps: grab them. Ropes: feed the hands through the loops and wrap around the ropes above the metal rings. D-rings: loop the hands through the straps and hold the D-rings.
6
Standing
Set-Up
- Non-slip mat and socks, footbar in the red M position.
- First-timers or balance concerns: stand on one side of the reformer, hold a long wooden pole on the opposite side and keep the other hand on the footbar.
Getting On
- Hold the footbar, step onto the platform first, then place the other foot on the carriage. Draw the heels together to hold the carriage at the stopper, engage the core, lift the eyes and drive through the heels while keeping the adductors engaged.
Getting Off
- Draw the carriage to the footbar stopper, one hand on the footbar, step off the carriage, then the platform. Step down backwards and look at the ground before letting go of the footbar.
Changing Sides
- With good balance: both feet onto the platform, turn while holding the footbar, then step back onto the carriage. Never step both feet onto the moving carriage.
Alignment & Cues
- Feet: toes straight ahead, arches lifted, weight across the tripod of big-toe ball, little-toe ball and centre of the heel.
- Knees: face forward over the second or third toe, not locked. Guide the knee outward with a hand on the inside of the knee.
- Pelvis: hip bones forward, ribcage drawn toward the hips, pubic bone lifted toward the navel. In a squat, keep the knees above the ankles. A pincer grip at the front and back of the pelvis helps correct excess lumbar arch.
- Lunges: feet shoulder-width apart, back foot on the ball of the foot, hands on the waist, fixed focus point, knees at 90:90. Place a hand just in front of the knee as a tactile cue. Teach curtsy lunges only after standard lunges.
Springs
- Lighter springs increase the balance challenge and target the standing-leg glute. Medium springs balance both glutes. Heavier springs let the quads dominate.
Safety & Teaching Points
- Poor balance: use a box as an intermediate step, offer hand support, hold the footbar, stabilise the carriage or use a long pole.
7
Four-Point Quadruped
Set-Up
- Hands shoulder-width apart with fingers spread, knees under the hips and hip-width apart, on the carriage or long box.
- Avoid this position for clients with poor balance or weakness.
Getting On
- Hands on the carriage first, then one knee, then the other. Draw in the core and set the shoulders before releasing any footbar support.
Getting Off
- Place one hand back on the footbar, bring one foot down at a time, then stand slowly.
Alignment & Cues
- Gaze toward the front edge with the neck in line with the spine. Tuck the chin slightly if there is discomfort.
- Hands directly under the shoulders, wrists neutral, elbows straight but not locked, palms flat and open.
- Cue: “Imagine there’s a tray on your back, and keep it level.”
- Press evenly through the hands, engage the core and keep the back flat. Hip bones face down toward the carriage and the belly button draws toward the spine.
Springs
- Light to medium springs usually work best. Lighter springs challenge the core, heavier springs focus on the glutes. Heavy springs strain the upper body and make core control harder.
- Do not change springs while in position.
Used For
- Glute and core exercises: quadruped hip extensions and planks.
8
Side Lying
Set-Up
- Non-slip mat and socks, footbar in the red M or H position. Head on the headrest or a small pillow.
Getting On
- Sit on the carriage with the hips near the edge, facing the footbar. Place one hand on the carriage and lower the upper body slowly.
Getting Off
- Top hand to the footbar, push up to sitting, then step off one foot at a time while holding support.
Changing Sides
- Sit up, turn using the footbar or carriage for support, then lie down on the other side.
Alignment & Cues
- Hips and shoulders aligned with the carriage edge. Bottom arm rests on the carriage, top arm holds the footbar or rests in front.
- Legs stacked or staggered, feet flexed, knees slightly bent, top hip stacked over the bottom hip.
- Keep the shoulders and hips in a straight line, engage the core and draw the belly button toward the spine.
Springs
- Lighter springs increase the balance challenge and target the inner thighs and smaller glute muscles. Medium springs balance the inner thighs, glutes and core. Heavier springs engage the glutes and quads more but reduce core focus.
- Sit up and step off to change springs safely.
Used For
- Leg presses and side kicks.
Want the Full Course?
This is one lesson. The KT Method Instructor Course takes you from the basics to teaching with confidence, at your own pace.