Reformer Pilates can work the legs, gluteals, abdominals, back, shoulders and arms—but not every exercise trains every muscle equally. The carriage, springs, straps and footbar create many possible movement patterns. What you feel depends on the exercise, your position, spring setting, range, tempo and technique.
This is why a Reformer class should not be described simply as a “core workout”. Your trunk is involved often, but a well-planned session can be genuinely whole-body.
The lower body
Footwork can involve the quadriceps, hamstrings, gluteals and calf muscles. Bridging shifts emphasis toward the gluteals and posterior chain. Standing carriage work may add hip control and balance. Feet-in-straps movements can challenge the hips through several directions, although the exact muscular demand changes with the spring and leg path.
The trunk
The abdominals and deeper trunk muscles help organise the ribcage, pelvis and spine while the limbs move. They may work to create movement, resist movement or maintain a chosen position. “Core” includes more than the visible six-pack muscles, and harder is not always better. Breath-holding and gripping can create effort without improving control.
The upper body and back
Pulling the straps can involve the back of the shoulders, upper back and arms. Pressing patterns may involve the chest, shoulders and triceps. Kneeling and plank-like positions can load the shoulder girdle while the trunk and hips resist the moving carriage.
| Reformer pattern | Common emphasis | What changes it |
|---|---|---|
| Footwork | Thighs, gluteals, calves | Foot position, carriage range, tempo |
| Bridging | Gluteals, hamstrings, trunk | Pelvic position, range, foot pressure |
| Strap pulling | Upper back, shoulders, arms | Direction, lever length, spring choice |
| Plank or kneeling carriage work | Shoulders, trunk, hips | Support, carriage travel, body angle |
Does a heavier spring work more muscle?
Not automatically. Heavier springs can increase resistance in one direction while providing more support or stability in another. Lighter springs can demand more control because the carriage is less anchored. Spring colour is also not universal across every Reformer brand.
The best setting is the one that suits the exercise objective, apparatus and person. Changing springs to chase maximum difficulty can alter the movement so much that a different area takes over.
Why you may feel an exercise somewhere unexpected
A muscle sensation is information, not a diagnosis. You may feel your hip flexors during an abdominal series because they also contribute to the position. Your wrists may tire in a supported kneeling exercise. Your neck may work if the head position is too demanding. Sometimes a small setup change helps; persistent pain or unusual symptoms deserve individual attention.
Does Reformer Pilates build strength?
It can provide meaningful resistance and progressive challenge. Whether it produces the strength result you want depends on load, exercise selection, progression and consistency. For maximal strength or muscle-building goals, dedicated resistance training may still have a role. Pilates and strength training can complement one another.
What should beginners expect to feel?
New clients often notice muscles they have not been consciously using, but a successful first class does not require intense soreness. At Bodi Boutique, exercises can be adjusted through range, resistance, support, body position or an alternative movement. The goal is controlled work you can understand—not surviving the hardest option in the room.
Common mistakes to avoid
- Using sweat, soreness or shaking as the only proof that a session worked.
- Copying another participant’s spring or weight without considering the exercise goal.
- Holding your breath to maintain a pace that is no longer controlled.
- Changing several training variables at once, then being unable to identify what caused fatigue.
- Assuming a modification is a permanent limitation rather than a tool for that day.
Questions worth asking before class
When individual guidance makes sense
Frequently asked questions
Is Reformer Pilates mainly for abs?
No. Trunk control appears frequently, but Reformer repertoire can train the whole body.
Why do my legs shake during footwork?
Temporary shaking can occur as muscles fatigue or coordinate an unfamiliar task. Reduce range or resistance if control changes, and stop if the sensation is painful or concerning.
Will I work different muscles in every class?
The emphasis may vary, but useful classes also repeat foundational patterns so you can improve rather than meeting an entirely new routine every time.
Try Reformer Pilates in Millmerran
Learn about Bodi Boutique Reformer classes, or read our guide to how Reformer springs change resistance and support.
About the author
Jazz Collier is the founder of Bodi Boutique in Millmerran, Queensland. She completed Certificate III in Fitness and Certificate III in Beauty in 2016 and has worked in the fitness and beauty industries for approximately 10 years. Her Pilates education includes Online Fitness Education, Studio Pilates and Core Collab. Jazz teaches Pilates and small-group fitness with an emphasis on clear instruction, purposeful options and helping clients build confidence without treating exercise as a performance.
Research and further reading
- Queiroz et al.: muscle activation during Pilates exercises
- Cruz-Ferreira et al.: systematic review of Pilates outcomes
Last reviewed: September 2026. This article provides general information and does not replace individual medical, skin or exercise advice.
