Repertoire

The Movement Repertoire

A growing catalogue of exercises for the Pilateras reformer, tower reformer, PiWall and studio apparatus — with the muscles each one works, what it gives you, and how demanding it is.

Equipment

All PiWall 27

Difficulty

1 · Very easy 1 2 · Easy 11 3 · Intermediate 9 4 · Advanced 4 5 · Very advanced 2

Focus

Core 22 Back & spine 11 Legs & glutes 7 Arms & shoulders 14 Full body 10 Balance 6

3 movements

Clear filters

PiWall

Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose) - Ballet Stretches

In Yoga: It is a supported version of the Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose). Normally, this asana is held in balance unsupported by grabbing the big toe in the air; however, here, with the support of a bar, it is adapted to focus on deep flexibility rather than the element of balance. In Pilates / Barre: It exactly resembles the "Side" variation of the classic "Ballet Stretches" series performed on Pilates equipment (especially the Ladder Barrel, Cadillac, or Reformer tower). It is also one of the most fundamental stretching forms in Barre workouts.

Works This movement provides a deep stretch in one half of the lower body while requiring isometric (static) strength and balance in the other half: · Stretching Muscles (Leg Extended on the Bar) · Active Stabilizers (Grounded Leg) · Core and Back Muscles

Read the full breakdown

PiWall

Chest Expansion - Bulgarian Split Squat

In Pilates: It is a more challenging variation (brought into a lunge position) of the "Chest Expansion" or "Kneeling Arm Springs" series performed on the Cadillac (Trapeze Table), achieved by adding a box for the lower body. At the same time, it shares the mechanics of the "Front Splits" on the Reformer, where the back leg rests against the shoulder blocks, or the lunge variations on the Wunda Chair. In General Fitness: Due to the elevation of the back leg, it incorporates the lower body dynamics of the famous "Bulgarian Split Squat," while combining it with an isometric "Straight-Arm Pulldown" or "Row" movement as the arms hold the bar.

Works This movement demands a deep stretch and balance in the lower half of the body while requiring the upper half to resist spring tension: · Stretching Muscles (Back Leg) · Active Stabilizers (Front Leg and Glutes) · Back and Shoulder Muscles

Read the full breakdown

PiWall

Ardha Hanumanasana - Front Splits

In Yoga: Fundamentally, it is a combination of the Ardha Hanumanasana (Half Monkey Pose / Half Split) and the King Arthur Pose (Couch Stretch) performed against a wall to open the front of the hips. This hybrid pose, typically supported by blocks in yoga, is transformed here into a much more "suspended" and spine-elongating form using wall straps. In Pilates: It is mechanically exactly identical to the famous "Front Splits" series performed on the Reformer. While the back knee rests on the carriage on the Reformer, here it rests against the wall. Furthermore, it is an upright and more stable version of the suspended leg stretches performed by holding the springs on the Cadillac.

Works This exercise creates two different and very intense stretches (fascial elongation) in the lower body simultaneously, while requiring balance and stabilization in the upper body: · Maximum Stretching Muscles (Back Leg) · Maximum Stretching Muscles (Front Leg) · Active Stabilizers (Core and Back)

Read the full breakdown

How the difficulty scale works

Every movement is rated from 1 to 5 on its biomechanical demands: core activation, upper-body strength, and the balance and flexibility it asks for.

Very easy: Fully supported, passive stretches performed on the floor.
Easy: Basic pulling, pushing and stretching from a stable base — seated, kneeling, or standing with support.
Intermediate: Exercises calling for active balance, moderate flexibility, or genuine core control.
Advanced: Active inversions, plank and flight shapes carried on full body weight — high core activation, shoulder mobility, and spatial awareness.
Very advanced: Acrobatic and gymnastic shapes demanding elite upper-body and abdominal strength to hold body weight stable against gravity.

Back to Home