Article by Alex Drummond B.Sc (Hon’s) MCSP & Gill Cummings-Bell BA (Hon’s) M.Sc. PGCE. MBA. ACSP.
As a Sports & Exercise Physiotherapist and Clinical Exercise Physiologist it is generally easy to just look at the function vs dysfunction paradigm of an individuals movement and how to balance those, however when looking at an individual executing the Pilates repertoire on the reformer there is much more to consider. In this article we are going to look a little differently and explore how different body shapes and sizes affect how your class members or clients use, or execute, movements within the repertoire on the Pilates studio reformer. Hopefully by the end of the article it will make you ask more questions when planning and executing your classes.
The Pilates Studio Reformer is a uniquely adaptable piece of apparatus which is part of the Pilates system. Joseph Pilates developed the Pilates Reformer. The journey began with mat exercises with the Reformer evolving later, with springs added for resistance, assistance, control, and feedback. Other apparatus such as the Cadillac, Wunda Chair, Spine Corrector, and Barrels appeared alongside or soon after. On the reformer, the very features that enhance movement potential, spring tension, carriage position, gear bar and foot bar positions, rope/strap length and height and a moving carriage, also have the potential to magnify the biomechanical implications of a human body particularly stature and mass variability leading to poor movement execution and in some instances injury and accidents. With the growth and popularity of Pilates Reformer classes it is important that teaches use their ‘diagnostic eye’ to see these differences and adapt the repertoire to the clients structural, physiological and biomechanical needs.
Differences in physical height, limb proportions, mass distribution, skeletal architecture, and soft-tissue composition all influence how participants interact with the Reformer apparatus itself and how they execute different exercises within the repertoire. This must all be considered by the instructor so that you can adapt movements within the repertoire to maintain both efficacy and safety.
Appreciating these variations is fundamental to delivering inclusive and personalised or group Pilates Reformer programming.
Height and Limb Proportions
As we know, our shape and proportions can vary widely. These differences can significantly affect alignment, leverage, and available range of motion (ROM) on the Reformer. So let’s explore some of these differences:
Long Legs and Shorter Torsos
Participants with longer lower limbs reach the end of carriage travel earlier particularly in exercises such as the foot series and tend to experience greater loading demands on the lumbar spine particularly in the open carriage straight leg position. This creates more loading onto the anterior hip complex and more load on lumbar spine. This may aggravate the lower back. If a client is weak through stabilising core and cannot maintain centering this may lead to excessive arching of the back into increased anterior tilt of the pelvis and disengage micro control of the stabilising core. If you view this on your clients suggest not opening the carriage to full extension, raising the footbar or trying to imprint.
During closing/carriage return phase of footwork, long femurs can drive the pelvis into posterior tilt, particularly under heavier spring loads. if you view this on your clients suggest lighter springs, lower foot bar or move the gear bar and carriage further from the footbar to give more hip space.
In leg-strap/rope sequences, long levers intensify the load demands on the anterior core, making neutral spine and centering more difficult to maintain. Adjustments such as altering spring tension and strap/rope height, adding small props, or reducing movement range may help maintain optimal mechanics.
Shorter Legs and Longer Torsos
For participants who proportionally have longer trunks and shorter lower limbs, leverage is reduced in lower-limb–dominant exercises, and carriage travel may appear limited. Watch for compensation in this instance in exercises like the foot series as they may over extend the ankle into full plantar flexion to gain more carriage opening. Lowering the footbar may help.
Torso-heavy proportions, relative to pelvis and thigh heavy proportions may shift the centre of mass upward, increasing the balance demands in tall kneeling or standing work. Centre of mass is dynamic and shifts with different positions. This can increase or decrease stability in different movements in the repertoire. A lower centre of gravity is generally more stable in kneeling and standing positions as it has further to travel before it falls outside the base of support where as a higher centre of gravity makes a person less stable. We can look at creating spring adjustments relative to the individual, stay in low kneeling rather than tall kneeling for a higher centre of gravity and use a standing dowel bar for standing work for a higher centre of gravity. Always integrate graduated control exercises to help manage these variations rather than going straight to tall kneeling or standing.
Height Extremes
Very tall individuals may exceed standard carriage or strap/rope length, while very small clients may struggle to reach the footbar or shoulder stops. Both scenarios require deliberate modifications—extension straps, blocks, altered bar positions, or modified versions of exercises—to ensure full functional range without compensatory patterns.
Mass Distribution and Body Shape Variations
Not all bodies distribute weight evenly, and as we know, mass affects both movement efficiency and carriage mechanics as above.
Increased Central Body Mass or Central Adiposity (Apple shape)
Larger-bodied clients often face challenges with spinal flexion due to soft-tissue approximation. Supine flexion work, in exercises such as abdominal curls, stomach massage series, full rowing or short spinal, (as examples but not limited to) may compress the abdominal tissue and internal organs and structures and can considerably restrict the breathing mechanics. This in turn may lead to increased blood pressure and possibly making the client become anaerobic. Heavier mass also increases inertia, influencing carriage speed and stability.
We can mitigate some of these challenges by reducing/adapting central spinal flexion-based work, prioritising long spine and forward fold from the hip rather than central flexion, prioritising neutral-spine strength training, and moderating spring tension in order to support safe engagement.
Larger Thigh or Chest Dimensions
Proportionally larger thighs may limit hip flexion angles during foot or strap/rope work, reducing effective range. Adapt footballs or straps/ropes to give a decreased hip angle if needed.
A larger ribcage or chest can create discomfort in prone extension and alter scapular mechanics. Work for long spine not high spine. Work from tucking pubic bone under to create less extension. Lowering straps/rope height if using them or footbar if prone closed chain to foot bar. Variations in foot placement to create space, modifications to box height, and supportive props can address these constraints.
Very Slender or Low-Mass Participants
Participants with low body mass experience a more sensitive, reactive carriage. Reduced inertia increases instability, making eccentric control more challenging. Slightly more spring tension for support in repertoire such as gun or the stretch series, this may limit carriage movement in the opening phase of these exercises from the shoulder but create less need for the torso to control the carriage. Torso power to weight relationship training, and progressive control work can significantly improve quality of movement.
Skeletal Architecture and Joint Morphology
Differences in bone structure and joint shape influence movement pathways far more than muscular strength or flexibility alone.
Hip Morphology
Acetabular depth, femoral anteversion or retroversion (internal/external rotation), and pelvic width shape how each individual’s hips articulate. Deep sockets or retroverted hips may restrict parallel alignment or deep flexion, making standardised “neutral” positions unrealistic for some participants.
As much as we like alignment and precision, we must allow personalised hip turnout angles and modifying ranges in exercises like the foot series, frog, circles, or short spinal (as examples but not limited too), which will respect a more natural alignment, preventing forced compensation.
Spinal Curvatures
Kyphosis, Lordosis, and Scoliosis each create distinct mechanical patterns. Too detailed for this article and warrants further articles on this topic alone (watch this space). .
Thoracic immobility or hyper-kyphosis (either postural or structural) significantly alters extension-based exercises, breath work and shoulder range of movement. This will lead to compensations which will have to be adapted for. Whilst we all want to improve this using the Pilates Method what we don’t want to do is force the improvements through structures that are limited. Adapt for this on the reformer as the use of cables and springs may take an individuals movement beyond their restrictions leading to tissue or bone damage. Consider spinal and scapula mobilisation techniques prior to exercises in the repertoire that involve extension of the spine, shoulder flexion or deep breathing. Alter headrest height to match cervical curves. Lead with prep exercises that encourage chest opening, correct scapula positioning, diaphragmatic breathing in a chest opened position. Consider prepping spinal extension exercises with prone hip extension with a flexed knee prior to lifting thoracic spine into extension or lift only to a neutral position and teach long spine not high spine. Consider working in four pointer position instead of prone if needed.
Scoliosis produces asymmetrical loading patterns on the carriage and this will need asymmetrical cueing and props. Here we can add, props, make strap/rope length adjustments, and add asymmetrical cueing to help create more balanced work. Don’t be afraid of treating one side differently to the other in your adaptations to this condition.
Hyper-lordosis is when the lordotic curve of the lumbar spine is out of the normal range. A simple way of checking this is to slide your fingers under the lumbar curve. If you can only get fingers under, this is normal range, if your whole hand or arm can slide under this is excessive. Try it against a wall or lying on the carriage supine. This shifts the centre of gravity anteriorly and increases the anterior strain on the spine. If the curve is flexible and not fixed it is less of a problem during the exercises i.e when brought into forward flexion it reverses. If it doesn’t change when in forward flexion it will restrict movement of the spine, hip and pelvis and alter the natural head position over the centre of gravity. Be aware that individuals with larger central body mass may also compensate with a lean backwards to compensate for the shift in centre of gravity for every day movement such as walking and therefore place the spine into a hyper-lordotic position.
The multifidus, transverse adbominus and deep core stabilising muscles act late in hyper-lordosis and therefore centering is delayed. Consider more time to centre and connect with the method and breath before commencing an exercise. Bring extra focus on to centre and the ability to maintain centering throughout the load of an exercise. Lead seated exercises, spinal, pelvic or hip flexion exercises, tall kneeling or standing exercises with mobility prep exercises such as a pelvic tilt in small range to allow movement to gently mobilise. Consider a pelvic tilt first in supine lying, then in four pointer, then standing, then seated as a mobility routine. Consider single or double knee to chest as a prep. Consider progressing from the pelvic tilt prep in supine to a table top roll pelvic tilt with table top remaining only in a 45 degree closed hip angle or less. (examples but not limited to). Consider stretching or releasing the short tight muscles and strengthening the weaker longer muscles. Tight muscles may include iliopsoas, tensor fascia latae, quads, lower back extensors, quadratus lumborum, thoracolumbar fascia, latissimus dorsi and the adductors. Strengthen glute, hamstrings and anterior abdominals.
Strength-to-Mass Ratio
The relationship between a participants strength and their body mass informs how they manage the Reformer’s dynamic loading.
High Mass with Lower Strength
This combination challenges control and increases joint shear, particularly at the knees and lumbar spine. Heavier springs for prone lifted exercises such as the stretch series or gun often provide a more stable base, while reducing lever lengths helps prevent overloading sensitive structures. Building foundational/core motor control is essential before introducing complex or high-range patterns.
Low Mass with High Strength
These participants may move too quickly, outpacing stability demands. They often generate force faster than they can organise it. Here we can change to lighter springs, with reduced tempos, and deliberate deceleration cues on carriage opening and return that can promote refined control and deeper exercise integration.
Soft-Tissue Variability
Soft tissue—including muscle mass, adipose tissue, and fascial density—affects comfort, range, and movement expression on the Reformer. Analyse and consider your clients soft tissue makeup, i.e larger glutes may present as hyper-lordosis but may be as simple as larger glutes. Larger thighs may affect exercises such as closed legs in The Hundred and prevent heels pressing together which may change the activation through the chain of the exercise. Props may need to be used or different cues, i.e squeezing the thighs together rather than squeezing the heels together. Be aware that your cues may not be appropriate for all clients.
Higher Soft-Tissue Bulk
Increased tissue volume can limit joint approximation angles (e.g., knee-to-chest positions) and create discomfort in flexion or kneeling work. Adjusting foot placement, modifying ROM, or selecting neutral-spine alternatives reduces compression.
Low Soft-Tissue Padding
Participants with minimal padding may experience discomfort at contact points such as the sit bones, pubic bone, sternum, or knees. Extra cushioning or repositioning enhances both comfort and alignment allowing for better execution of more exercises. Anatomically no two clients are the same, for instance some clients may have an extra coccyx and if soft tissue padding is low sitting on the front of the sit bones may be painful even on the carriage. Consider having small Pilates cushions available or mats such as the Airex balance pads.
Sensory and Psychological Factors
Body shape and size also influence perception of safety and stability on a moving carriage. Larger participants may feel exposed or have a fear of losing control. Very light participants may feel that the carriage responds too quickly. Here, we can adjust the springs thus creating a predictable base of support. Providing clear grounding cues, and progressing exercises gradually will help cultivate confidence with the method and precision and ultimately a happy participant. Be prepared to spot the carriage and assist with control where confidence is low, i.e you can place your foot on the carriage and frame to gradually release the carriage or be ready to stop the carriage if the client loses confidence. Ensure you do this with a good safe position for yourself as the teacher.
Conclusion
The Pilates Reformer is one of the most versatile pieces of apparatus in your Pilates system, but its effectiveness and safety relies on thoughtful, individualised repertoire adaptation and full understanding of Pilates in all its contexts. Recognising how height, limb proportions, mass distribution, skeletal structure, and soft-tissue characteristics influence movement allows you to tailor programming with your Pilates provision. When you understand these variations, you enhance safety, improve movement quality, and create a truly inclusive environment where every body can thrive.