Reformer exercise · Intermediate

← All reformer exercises

Carriage Pull with Elbows on the Box & Long Leg

Carriage Pull with Elbows on the Box & Long Leg is an intermediate reformer exercise with Short box that mainly works the core, shoulders and glutes. Spring setting: 1× light. Below you'll find the starting position, the flow in 4 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× light
Reps: 6–8 reps per variation
Level: Intermediate
Equipment: Reformer, Short box
Body area: Core, Shoulders, Glutes
Muscles: Core, Shoulders, Hip flexors, Glutes

Teach this in a ready-made class?The free plan: a 50-min reformer class with springs, cues and teaching mode.

Get 2 free classes

Starting Position

The box over the frame, facing the end of the Reformer. Both elbows on the box, the knees against the shoulder block.

Step-by-Step Flow

Draw the carriage closer to the box.
Release one leg, extend it long behind you and draw the carriage to the box.
Hold the carriage in and the long leg extended behind you.
Repeat everything with the other leg.

Cues for Teaching

The elbows are under the shoulders, the neck stays long.
The carriage comes in from the abdominals, the back stays flat.
The long leg reaches back, the pelvis doesn't tip to the side.

Pilates Plans

A whole reformer class, fully planned.

Get the free plan: class outline, every exercise with springs, set-up and cues, and a step-by-step teaching mode. Enter your email and open it right away, even on your phone.