Pilates Movement Monday: Knees Off the Reformer

Challenging core and shoulder stability with Knees Off on the Reformer using controlled breath.

Knees Off is a classical Pilates Reformer movement that brings together core control, shoulder stability, and breath in a dynamic yet precise challenge. Originally performed with a flexed, rounded spine to emphasise abdominal activation, today many of us teach a neutral spine variation to better focus on spinal stability and alignment. Both versions have value. What matters is intention and control.

From a hands-on-footbar start, the knees hover just above the carriage with the toes tucked under. A key detail often missed is the hand position. Avoid wrapping the thumbs underneath the bar. Instead, the hands should be placed flat with the heels of the hands pressing down, shoulders stacked just behind the bar, supporting the upper body without collapsing.

As the legs press the carriage back, the core must hold steady, preventing the spine from swaying or collapsing. It is not about moving quickly. Quite the opposite. Technique should dictate tempo. A slow, controlled pace allows the breath to guide the movement and helps avoid relying on momentum, which defeats the purpose of the exercise. You can go faster, but only if form and intention remain clear.

Spring tension is another teaching point. The fewer springs used, the more demanding it is for the core to stabilise. More springs, on the other hand, make the movement more leg-driven, adding resistance but also providing stability. Finding the right balance for your client between support and challenge is key.

This is an advanced movement that requires not just strength but finesse. Teach it slowly, with breath and form leading the way, and you will help your clients truly understand what spinal control feels like under pressure.