Super Splits Reformer

Super Splits On Reformer: 30 Modifications for All Levels

Super Splits on Reformer is a beautiful and challenging exercise designed to increase flexibility, build core and inner thigh strength, and improve control and coordination. It requires patience and precision, making it a fantastic addition to an advanced Pilates practice — but it can be modified to suit any level.

It’s an excellent addition to an advanced Pilates routine, and is featured in the Reformer Pilates Expansion Card—an inspiring extension of the original Reformer Pilates Card Deck.

With these modifications, you can tailor it to your level and enjoy the benefits safely.

5 Steps for the Super Splits On Reformer

Step 1: Lie on Back
Lie on your back with long loops securely placed around your ankles.

Step 2: Extend Legs and Point Toes
Extend legs fully, point toes, and keep arms resting alongside your body for stability.

Step 3: Lift Legs Perpendicular
Inhale to lift your legs up toward the ceiling into a perpendicular position.

Step 4: Split Legs Apart
Exhale and split your legs wide apart to stretch inner thighs and challenge control.

Step 5: Pull Ropes Down and Return
Pull the ropes down slightly to deepen the split, then return legs to start position with smooth, controlled movement.

30 Modifications for Super Splits On Reformer

From absolute beginners to seasoned practitioners, these 30 modifications will help you explore the exercise safely and effectively at your own level.

10 Beginner Modifications for Super Splits On Reformer

Beginner Modification 1: Smaller Split Range
Only open legs slightly apart instead of full split to build flexibility gradually.

Beginner Modification 2: Bend Knees Slightly
Keep a soft bend in the knees to reduce hamstring and adductor strain.

Beginner Modification 3: Use Head Cushion
Place a cushion under head and neck for support and improved alignment.

Beginner Modification 4: Reduce Repetitions
Perform fewer reps (e.g., 3–5) to focus on proper form over quantity.

Beginner Modification 5: Support Hands on Carriage
Use hands lightly on carriage edges for extra stability.

Beginner Modification 6: Lower Legs Less Far
Keep legs higher toward ceiling, reducing leverage and core strain.

Beginner Modification 7: Use Lighter Springs
Decrease resistance to make movements smoother and more controlled.

Beginner Modification 8: Focus on Slow Breathing
Emphasise slow, deep breaths to stay relaxed and connected throughout.

Beginner Modification 9: Avoid Rope Pull
Skip the rope pull down to focus solely on the open and close movement.

Beginner Modification 10: Add More Pauses
Pause after each phase to reset and avoid rushing through transitions.

10 Intermediate Modifications for Super Splits On Reformer

Intermediate Modification 1: Increase Split Width Gradually
Open legs wider as flexibility and confidence grow.

Intermediate Modification 2: Add a Hold in Split
Pause for 3–5 seconds at full split to build strength and stretch deeper.

Intermediate Modification 3: Flex Feet During Split
Alternate between pointed and flexed feet to engage different leg muscles.

Intermediate Modification 4: Lower Legs Slightly Before Split
Bring legs closer to carriage before splitting to increase challenge.

Intermediate Modification 5: Add Gentle Pulses
Perform small pulses at end range to activate adductors and core.

Intermediate Modification 6: Use Moderate Spring Tension
Adjust to moderate springs for added control and resistance.

Intermediate Modification 7: Engage Arms for Balance
Press arms more actively into carriage to improve stability.

Intermediate Modification 8: Combine with Pelvic Curl
Add a subtle pelvic tuck or curl before splitting to further engage core.

Intermediate Modification 9: Alternate Split Directions
Alternate which leg moves slightly forward or backward for variety.

Intermediate Modification 10: Perform More Repetitions
Increase to 8–12 reps to build endurance and strength.

10 Advanced Modifications for Super Splits On Reformer

Advanced Modification 1: Deeper Split with Rope Pull
Pull ropes further down for maximum split and hip opener effect.

Advanced Modification 2: Add Isometric Hold in Split
Hold split for 5–10 seconds while keeping tension through ropes.

Advanced Modification 3: Perform with Less Arm Support
Release arms slightly off carriage, challenging core stability even more.

Advanced Modification 4: Add Hip Lift Before Split
Lift hips slightly off carriage before splitting for added core and glute activation.

Advanced Modification 5: Alternate Closing One Leg First
Close legs one at a time for coordination and unilateral strength.

Advanced Modification 6: Combine with Upper Body Curl
Lift head and shoulders off carriage during split to engage upper abdominals.

Advanced Modification 7: Increase Speed of Reps
Perform faster reps while maintaining strict control for a dynamic challenge.

Advanced Modification 8: Add Extra Resistance
Use heavier springs to increase muscle demand throughout.

Advanced Modification 9: Add Mini Pulses in Hold
While holding split, add mini pulses outward to fire up inner thighs.

Advanced Modification 10: Perform with Eyes Closed
Close eyes to challenge proprioception, balance, and body awareness.

George’s Conclusion And the Reformer Pilates Card Deck

Super Splits on Reformer is a powerful exercise to develop flexibility, strengthen the inner thighs and core, and enhance body awareness. With these 30 modifications, you can safely progress or scale back, making it suitable for any level.

The exercise is featured in the Reformer Pilates Expansion Card Deck, an expansion of the original Reformer Pilates Card Deck.

Both the Reformer Pilates Card Deck and the Reformer Pilates Expansion Card Deck are excellent tools for helping you tailor your practice. These decks provide you with a variety of exercises and modifications that make your Pilates workouts both fun and effective. If you want to take your Pilates practice to the next level, I highly recommend exploring the decks and including them into your routine.