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

27 movements

PiWall

Bridge Pose - Shoulder Bridge

In Yoga: It is a hybrid version of the Setu Bandhasana (Bridge Pose) and Salamba Sarvangasana (Supported Shoulderstand) poses performed using a wall. Additionally, it can be considered a variation of the wall-supported Eka Pada Setu Bandhasana (One-Legged Bridge Pose) practice that deepens the hip angle. In Pilates: It is very similar to the "Bicycle" or "Scissors" series performed in the "Shoulder Bridge" position on the mat. It is the equivalent of the "Bottoms Up" on the Reformer or the asymmetrical bridge movements performed by pushing the pedal with one leg on the Wunda Chair, adapted here with gravity and wall resistance.

Works This movement requires an asymmetrical (unilateral) pushing force in the lower body while demanding balance and stabilization in the core region: · Gluteus Maximus (Glutes) and Hamstrings · Core Muscles · Iliopsoas and Quadriceps (Hip Flexors and Front Thighs)

Read the full breakdown

PiWall

Control Balance - Eka Pada Halasana (One-Legged Plow Pose)

In Pilates: It is a wall-adapted version of the advanced "Control Balance" or "Scissors" movements from the mat series. In this balancing movement, which is performed unsupported in classical Pilates, the wall bar stabilizes one leg, maximizing the stretching dimension of the exercise. It is also quite similar to the mechanics of the inverted stretch (Tower/Monkey) series performed with the help of the "Push-Through Bar" on the Cadillac. In Yoga: It is a perfect combination of the Eka Pada Halasana (One-Legged Plow Pose) and Eka Pada Sarvangasana (One-Legged Shoulderstand) poses. The leg that is held in the air in classical yoga is supported by the bar here, while the other leg is extended behind the head into a Plow form.

Works This movement creates an intense stretch (elongation) in one half of the body while demanding a strong isometric (static) contraction in the core region to remain suspended in the air: · Maximum Stretching Muscles (Focal Point) · Active Stabilizers (Upper Leg) · Core Muscles

Read the full breakdown

PiWall

Eka Pada Adho Mukha Svanasana - Single Leg Elephant

In Yoga: Fundamentally, it is a wall-supported version of the Eka Pada Adho Mukha Svanasana (Three-Legged / One-Legged Downward-Facing Dog) pose. Placing the leg—which is normally held in the air—on the bar eliminates the struggle for balance against gravity, allowing the focus to shift to the stretching (split) dynamics of the pose. In Pilates: It is mechanically and in terms of spinal angle very similar to the "Single Leg Elephant" movement performed on the Reformer and the "Arabesque" stretching series performed on the Cadillac (Trapeze Table).

Works This movement provides an asymmetrical opening in the lower body while operating on the principle of elongating the spine by pushing against the floor with the upper body: · Hamstrings and Calves · Shoulder and Chest Girdle (Pectoralis, Latissimus Dorsi) · Iliopsoas (Hip Flexors)

Read the full breakdown

PiWall

Teaser - Navasana - Hanging Leg Raise

In Pilates: It is a suspended, anti-gravity version of the "Teaser" exercise, which is performed on the mat and is one of the most challenging movements for the core region. Furthermore, it bears a direct resemblance to the "Hanging Leg Lifts" series performed by hanging from the upper bars of the Cadillac (Trapeze Table) apparatus. In Yoga: Visually and in terms of muscle activation, the logic behind the use of the hip and abdominal muscles is the exact same as in Navasana (Boat Pose). It is a suspended and more accessible adaptation of gymnastics-based yoga asanas like Brahmacharyasana (L-Sit) or Tolasana (Scale Pose), where the legs are held in the air by pushing the floor with the hands. In General Fitness: It is the classic "Hanging Leg Raise" performed on a pull-up bar; however, because the wall support here prevents swinging (the use of momentum), it is executed in a much stricter and more isolated form.

Works This movement is a high-level test of strength and endurance, requiring the upper body to remain suspended while locking the lower body in the air against gravity: · Core Muscles · Iliopsoas and Quadriceps (Hip Flexors and Front Thighs) · Back and Grip Muscles

Read the full breakdown

PiWall

Ustrasana (Camel Pose) - Thigh Stretch

In Yoga: It is a supported hybrid of the Ustrasana (Camel Pose) and the advanced Kapotasana (Pigeon Pose). These deep backbends, normally performed by reaching for the heels or directly to the feet with the hands, are executed safely here by suspending the torso upward and backward with the support of straps. Raising the lower legs into the air also brings the mechanics of Dhanurasana (Bow Pose) into a kneeling position. In Pilates: It is a much more advanced variation of the "Thigh Stretch" exercise performed on the Cadillac or Reformer, with the addition of spinal extension (backbend) and shoulder opening.

Works This movement provides a tremendous stretch and elongation in the anterior chain of the body while demanding an active contraction and grip in the posterior chain: · Stretching and Lengthening Muscles (Anterior Chain) · Actively Working Muscles (Posterior Chain)

Read the full breakdown

PiWall

Hug a Tree - Dandasana

In Pilates: It exactly resembles the "Hug a Tree" movement within the "Seated Arm Work" series, which is a very fundamental sequence on the Reformer, Cadillac, or Springboard apparatus. Keeping the torso upright and trying to bring the arms together in front while the resistance comes from behind is the heart of this series. In Yoga: The position of the lower body and the perfectly upright alignment of the spine is a flawless Dandasana (Staff Pose) form. Although there is no spring resistance in yoga, the philosophy of keeping the spine upright at a 90-degree angle against gravity without support is entirely based on Dandasana.

Works This movement generates dynamic power in the upper body while requiring very rigid isometric (static) stabilization in the core region and lower body: · Chest and Front Shoulder Muscles · Core Muscles · Erector Spinae (Spinal Erectors)

Read the full breakdown

PiWall

Half Roll Back - Ardha Navasana

In Pilates: This movement is one of the most fundamental building blocks of the Pilates system. It is a version of the "Half Roll Back" movement from the mat series, performed with spring resistance. It exactly resembles the "Roll Down" series performed on the Cadillac (Trapeze Table) or Springboard, where you hold onto the springs, curve the spine into a "C" shape (C-Curve), and lean backward. In Yoga: Visually, in terms of the backward lean of the torso and the load carried by the abdominal muscles, it is very similar to the Ardha Navasana (Half Boat Pose). However, because there is no spring resistance trying to pull the body forward in yoga, the dynamics are different; here, there is a resistance against the springs (anti-flexion/extension).

Works This movement is an exercise that combines isometric and eccentric contractions, placing the primary workload on the core region while keeping the upper body and arms stable: · Core Muscles · Iliopsoas (Hip Flexors) · Back and Scapular Stabilizers

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