One Leg Stretch Reformer

One Leg Stretch on the Reformer: 30 Modifications to Strengthen and Challenge Your Core

The One Leg Stretch on the Reformer is a powerful foundational Pilates exercise that improves core strength, stability, and leg alignment. This exercise is featured in the Reformer Pilates Expansion Card Deck, a new addition to the Reformer Pilates Card Deck, designed to expand your Pilates practice with 48 exercises, including those suitable for beginners through to advanced practitioners. Found in the “Foundation” category of the Card Deck, this exercise suits all experience levels, making it a versatile core-strengthening movement.

Below, you’ll find 30 modifications for the One Leg Stretch on the Reformer, split into beginner, intermediate, and advanced variations. These modifications allow you to tailor the exercise to your needs and challenge yourself at your own pace.

10 Beginner Modifications For One Leg Stretch on the Reformer

Beginner Modification 1: Half Range One Leg Stretch
Perform only half of the leg extension to reduce strain.

Beginner Modification 2: Head and Shoulders Supported
Keep your head and shoulders on the mat for added support.

Beginner Modification 3: Slow-Motion Alternations
Switch legs at a slow pace to focus on form and alignment.

Beginner Modification 4: Tabletop Position Only
Keep both legs in tabletop, moving one leg at a time to ease the load.

Beginner Modification 5: Knees to Chest Stretch
After each switch, bring both knees to the chest for a pause.

Beginner Modification 6: Low-Intensity Arm Hold
Hold your shin lightly to reduce tension in the upper body.

Beginner Modification 7: Reduced Range of Motion
Extend each leg partially to lessen strain on the core.

Beginner Modification 8: Head on Mat with Hands on Shins
Place your head on the mat while holding your shins for stability.

Beginner Modification 9: Small Pulses at Each Extension
Add a small pulse at each extended leg position for added focus.

Beginner Modification 10: Reduced Sets and Repetitions
Perform fewer repetitions and sets for a gentler workout.

10 Intermediate Modifications For One Leg Stretch on the Reformer

Intermediate Modification 1: Elevated Leg Extension
Extend your leg slightly higher for added core engagement.

Intermediate Modification 2: Add a Stability Ball
Place a small stability ball under your lower back to challenge balance.

Intermediate Modification 3: Add a Head Lift Pulse
Pulse your head and shoulders with each leg switch for intensity.

Intermediate Modification 4: Flex and Point the Feet
Alternate between flexing and pointing the toes to engage different muscles.

Intermediate Modification 5: Use Light Resistance Bands
Add resistance bands around your thighs for added strength work.

Intermediate Modification 6: Hands-Free Variation
Hold both arms overhead and perform the leg switches with no hand support.

Intermediate Modification 7: Add a Small Pause
Pause with each leg extended to increase control and muscle engagement.

Intermediate Modification 8: Straight Leg Extension
Extend each leg straight out, parallel to the ground, for a greater challenge.

Intermediate Modification 9: Increased Reps for Endurance
Double the repetitions to improve endurance.

Intermediate Modification 10: Perform on an Incline
Place the reformer on a slight incline to add gravity resistance.

10 Advanced Modifications For One Leg Stretch on the Reformer

Advanced Modification 1: Double Leg Extension
Extend both legs straight and alternate pulling one knee to chest.

Advanced Modification 2: Add a Twist
Twist the torso towards the bent knee with each switch.

Advanced Modification 3: Use Weighted Ankle Straps
Add light ankle weights for increased lower body engagement.

Advanced Modification 4: Pause and Pulse
Hold each position for a pulse before switching legs.

Advanced Modification 5: Use a Foam Roller
Place a foam roller under your spine for a balance challenge.

Advanced Modification 6: Extended Hold with Resistance
Hold one leg out and apply resistance to the opposite thigh with a loop band.

Advanced Modification 7: Keep Arms Overhead
Extend both arms overhead while maintaining the exercise position.

Advanced Modification 8: Perform with Pilates Ring
Place a Pilates ring between your knees for inner thigh engagement.

Advanced Modification 9: Reverse the Movement Pattern
Start with legs extended and bring them to tabletop with each switch.

Advanced Modification 10: Add Speed to the Exercise
Increase the speed of leg switches for cardiovascular benefits.

George’s Conclusion and the Reformer Pilates Card Deck

The One Leg Stretch on the Reformer offers an incredible core and stability workout with flexibility to modify and adapt as needed. The Reformer Pilates Card Deck and Reformer Pilates Expansion Card Deck provide exercises like this one in beginner-friendly formats, as well as advanced variations, to help you grow in your Pilates practice. Discover the card decks here to bring expert-guided Pilates into your home and elevate your Pilates journey.

The “One Leg Stretch” Joseph Pilates Exercise Is Number 6 Of 34

Position: 6 of 34
Previous Position: Rolling Back
Next Position: Double Leg Stretch
Also Known As: Wind Release 
Category: Pilates Matwork
Level: Intermediate
Benefits: Strengthen abdominals.
Precautions: Neck or spine injury.

6 Teaching Steps For One Leg Stretch Pilates Exercise: Infographic

Step 1: Back
Lie on your back.

Step 2: Knees Into Chest
Curl head and shoulders off the mat. Bend both knees into the chest.

Step 3: Extend Leg
Extend one leg straight as you place both hands on the opposite shin.

Step 4: Hands
The outside hand is placed near the ankle. Place your inside hand near the knee.

Step 5: Switch Leg
Switch legs, extending the opposite leg straight and pulling the opposite knee into your hands.

Step 6: Continue
Continue switching the legs.

2 Top Teaching Tips For One Leg Stretch Pilates Exercise

Tip 1: Still
Keep your torso still. The only movement is in your legs and arms.

Tip 2: Straight Line
Keep your legs moving in a straight line, not in bicycling action (up and down).

6 Modifications For One Leg Stretch Pilates Exercise: Infographic

2 Beginner Modifications For One Leg Stretch Pilates Exercise

Beginner Modification 1: Head
Keep head down (versus raised up).

Beginner Modification 2: Legs
Raise your legs higher (if your back comes off the mat).

4 Advanced Modifications For One Leg Stretch Pilates Exercise

Advanced Modification 1: Rocking
Play with rocking from side to side.

Advanced Modification 2: Knee Circles
Move the knees in circles (helps release tension in the lower back).

Advanced Modification 3: Legs Lower
Lower your legs.

Advanced Modification 4: Torso Higher
Raise your torso higher.

Free Joseph Pilates Lesson Plan 

You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.

The 34 Joseph Pilates Exercises 

Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…

Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.

Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…

1. Hundred
2. Roll Up
3. Roll Over
4. One Leg Circles
5. Rolling Back
6. One Leg Stretch
7. Double Leg Stretch
8. Spine Stretch
9. Rocker With Open Legs
10. Cork Screw
11. Saw
12. Swan Dive
13. One Leg Kick
14. Double Kick
15. Neck Pull
16. Scissors
17. Bicycle
18. Shoulder Bridge
19. Spine Twist
20. Jack Knife
21. Side Kick
22. Teaser
23. Hip Twist
24. Swimming
25. Leg Pull Front
26. Leg Pull
27. Side Kick Kneeling
28. Side Bend
29. Boomerang
30. Seal
31. Crab
32. Rocking
33. Control Balance
34. Push Up