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Russian Squats on the Pilates Reformer

AdvancedStrengthTier T3

You stand on the Pilates reformer carriage near the springs with your feet parallel. You sink into a deep squat to reach the strap handles, then rise while the carriage moves, with your arms following your body.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place two heavy springs on, set the footbar down, leave the handles on the hooks, and stand on the carriage near the springs with the feet parallel.
  • Drop into the deep squat to reach down and grip both handles with tension on the straps.
  1. She stands on the carriage near the springs and has sunk into a deep squat, her hands gripping the strap handles down by her sides, her feet parallel and the straps taut.

    Step 1 of 5

    Stand on the carriage near the springs with your feet parallel, then sink into a deep squat to reach down and grab your handles.

  2. She has risen toward standing on the carriage, her feet pressing down and forward to work the carriage, her arms following her body low, the straps still taut.

    Step 2 of 5

    Rise up pressing into your feet down and forward like a water skier while your arms follow your body.

  3. She has sunk into the deep squat again while her arms have swept forward and up to shoulder height and beyond, the straps drawing tension, her feet still pressing down-and-forward.

    Step 3 of 5

    Squat back down as you lift your arms forward and up, going only as low as you can keep the lift.

  4. She has stood back up on the carriage, her arms lowering from the lift, her body tall over the pressed feet and the straps still under tension.

    Step 4 of 5

    Stand back up as you slightly lower your arms, keeping tension on the straps.

  5. She stands on the carriage near the springs and has sunk into a deep squat, her hands gripping the strap handles down by her sides, her feet parallel and the straps taut.

    Step 5 of 5

    Stand on the carriage near the springs with your feet parallel, then sink into a deep squat to reach down and grab your handles.

Safety Information

Press into the feet down and forward like a water skier rather than straight down, keep tension on the straps, time the arms with the legs so neither moves too fast, and only squat as low as the lift stays controlled. Caution: it is possibly unsuitable for some knee or shoulder issues. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.