Which muscles does the Pilates Reformer target? An overview of muscle groups

The Pilates Reformer works out nearly the entire body: the deep core muscles (the “powerhouse”), legs and glutes, the back, as well as the shoulders and arms. This is made possible by the adjustable spring resistance, which provides a controlled challenge with every movement—both during contraction and relaxation. That’s exactly why the Reformer is considered one of the most versatile pieces of exercise equipment available.

Unlike mat Pilates, where you work solely with your own body weight, the Reformer provides adjustable resistance via springs, a carriage, and pull ropes. This makes the exercises both more accessible and—with greater resistance—significantly more challenging. Let’s take a look at exactly which muscles are being worked.

The Powerhouse: The Core of Every Reformer Exercise

Pilates is all about the powerhouse —the deep core muscles around the abdomen, lower back, and pelvis. These include:

• Transversus abdominis (tiefe, gürtelförmige Bauchmuskeln), die die Wirbelsäule stabilisieren.
• Pelvic floor muscles, which provide stability from below.
• Multifidi – small, deep muscles running along the spine.
• The rectus abdominis and oblique muscles, which are responsible for trunk flexion and rotation.

Because the sled is movable, your core has to stabilize your body during almost every exercise—even when your legs or arms are actually “doing the work.” It is precisely this constant stabilizing stimulus that makes Pilates so effective for the core. A controlled study by Kloubec (2010) found improvements in abdominal endurance and flexibility following a structured Pilates program.

Legs and Buttocks

Using the footbar and foot straps, you can do an intense leg workout on the Reformer: quadriceps (front of the thighs), hamstrings, glutes, and adductors (inner thighs). Classic exercises such as “Footwork,” “Leg Press,” and “Feet in Straps” use spring resistance against the direction of movement—this challenges the muscles in both directions while simultaneously improving knee and hip alignment.

Back, Shoulders, and Arms

The long pull ropes and handles engage the back, shoulders, and arms. Exercises such as “Rowing,” “Pulling Straps,” or “Long Stretch” target the latissimus dorsi, the rhomboids, and the trapezius in the upper back, as well as the biceps, triceps, and shoulder muscles. The Reformer is particularly well-suited for stabilizing the shoulder blades in a controlled manner—a common weak point among those who focus solely on strength training.

Here's how spring resistance affects your muscles

The key difference from weight training: On the Reformer, you work against spring tension, not against gravity. This means the muscle is engaged evenly throughout the entire movement—including during the return phase (eccentric), which is where many injuries and training stimuli occur. The resistance can be finely adjusted, so that the same exercise can be gentle for beginners and very challenging for advanced practitioners. A systematic review by Cruz-Ferreira and colleagues (2011) classifies Pilates as an effective form of training for muscle strength and core stability in healthy adults.

Body region	Muscles Involved	Typical Exercises
Torso / Powerhouse	Transversus abdominis, pelvic floor, multifidi, abdominal muscles	Hundred, Short Spine, Coordination
Legs & Buttocks	Quadriceps, hamstrings, glutes, adductors	Footwork, Feet in Straps, Leg Press
Back	Latissimus, Rhomboids, Trapezius	Rowing, Pulling Straps
Shoulders & Arms	Deltoid, Biceps, Triceps	Long Stretch, Arm Circles

Buying Guide: Which Reformer Really Delivers Results for Strength Training?

Whether you're working out in a studio or in a high-performance home gym—how effectively and safely you train on the Reformer depends heavily on the equipment. What matters most are criteria-based features, not the brand name:

• Frame Stability: A rigid frame does not wobble, even under high resistance—which is important for precise, efficient muscle engagement. Steel frames provide consistent stability for years.
• Precisely adjustable resistance system: The more precisely you can adjust the resistance, the more accurately you can tailor your workout to your muscle group and fitness level.
• Safety & Flow: Quick-adjust ropes and sturdy anchors ensure safe transitions—which saves valuable minutes per class at the studio.

One example from our product line is the Hegren TALMA 62: a studio reformer with a steel frame, a 5-spring system, and a length of 245 cm, manufactured in Greece, starting at €4,400. For targeted muscle training, it can be expanded with accessories such as Plank Grips (€209), a Jumpboard (€297), or a Stability Bar (€446). You can find all models in the Hegren Pilates and Pilates Reformer categories.

Shop with confidence: Kraftathlet is an authorized dealer offering a full manufacturer's warranty—including personalized advice on assembly, the spring system, and accessories.

Crossover machines and strength training: two different types of exercise

Reformer training and traditional strength training aren’t mutually exclusive—they complement each other. With dumbbell training, you work against gravity and can lift heavy weights, which is ideal for maximizing muscle and strength gains. The Reformer, on the other hand, challenges the muscles through consistent spring resistance and requires control, stability, and proper alignment in every exercise. It thus specifically targets the deep, stabilizing muscles that are often neglected in heavy strength training.

For many people, the combination is most effective: strength training for strength and muscle mass, and the Reformer for core stability, flexibility, and quality of movement. The Reformer is a particularly precise tool for those who want to compensate for weaknesses in their shoulders or core while doing strength training.

How often should you work out on the Reformer?

For noticeable improvements in muscle strength and body tone, two to three sessions per week is a good guideline. Quality is more important than sheer frequency: Because the Reformer places a strong emphasis on control, a clean, focused session is more beneficial than frantically rushing through many repetitions. Beginners should start with moderate resistance and only increase it once their technique and core stability are solid. Advanced users should vary resistance, pace, and exercise selection to continually provide new challenges.

Strength Training in Group Classes: What Gyms Should Keep in Mind

In Reformer group classes, participants constantly switch between exercises, resistance levels, and positions. To ensure that strength training remains effective and safe, the equipment is key: Quick-adjustable springs and cables ensure smooth transitions, while stable stops and a rigid frame provide safety even at high resistance levels. A well-designed studio Reformer like the Hegren TALMA 62, with its steel frame and 5-spring system, allows trainers to quickly adjust the resistance for each participant—keeping the class flowing and ensuring precise muscle training. This makes it possible to provide the right level of challenge for both beginners and advanced participants in the same class.

Common Mistakes in Reformer Training

• Don't activate your core: Without an active powerhouse, every exercise becomes ineffective—always stabilize your core first.
• Too much spring resistance: More springs don't automatically mean more effect. You need to have the technique down before increasing the resistance.
• Movement too fast: The appeal lies in the controlled, slow execution—especially during the return phase.
• Focus on just one area: The Reformer can work your entire body. Be sure to include back and arm exercises as well.

Frequently Asked Questions

Does the Reformer really work out your whole body?

Yes. The footrest, foot straps, and pull ropes allow you to target your legs, glutes, core, back, shoulders, and arms. The movable sled ensures that your core is almost always engaged.

Can you build muscle using the Reformer?

The Reformer primarily improves muscle strength, endurance, and control, as well as core stability. It is not designed for maximum muscle growth, as is the case with heavy strength training, but it complements such training perfectly—especially when it comes to core and shoulder stability.

Is the Reformer suitable for beginners?

Yes. Because the spring resistance can be adjusted in fine increments, many exercises are accessible to beginners and become more challenging as the resistance increases. It is recommended to receive instruction from a qualified trainer.

What is the "Powerhouse" in Pilates?

The powerhouse refers to the deep core muscles surrounding the abdomen, lower back, and pelvis. It stabilizes the spine and serves as the center from which every movement in Pilates originates.

Reformer or Mat Pilates for Building Muscle?

Thanks to its adjustable spring resistance, the Reformer offers more training stimulation and variety than the mat. It is generally the more versatile choice for targeted muscle training.

Conclusion

The Pilates Reformer is a true full-body workout machine: It strengthens the powerhouse, the legs and glutes, the back, as well as the shoulders and arms—all while being gentle on the joints thanks to finely adjustable spring resistance. For studios and ambitious exercisers, a Reformer with a sturdy steel frame and a finely graduated spring system is a worthwhile investment because it enables precise, safe muscle training for years to come.

Would you like to know which reformer and accessories are right for your workout or studio? Contact us —we'll give you personalized advice.

Sources: Kloubec, 2010, *Journal of Strength and Conditioning Research* (PubMed) and Cruz-Ferreira et al., 2011, systematic review (PubMed).