Kneeling Exercises on the Pilates Reformer: How to Stay Stable Without Slipping

In almost every Pilates Reformer class there comes a moment when you stop lying down and start working on your knees on the carriage. Knee stretches, kneeling arm work, thigh stretch… These are brilliant all-round exercises, but they are also the ones that raise the most questions: your knees press into the upholstery, the carriage moves beneath a small base of support and, as soon as you start to sweat, everything begins to slide.

In this guide we look at what makes kneeling exercises on the Pilates Reformer different, how to place each point of contact and which surface details make the difference between a controlled exercise and a constant battle not to slip.

Why kneeling exercises are different

When you work lying down, the carriage supports almost your whole body: your back, pelvis and head spread the load over a large surface. On your knees it is the other way round. All your weight rests on two small points — your knees and, depending on the exercise, the tops of your feet or your toes — while the carriage glides back and forth under spring tension.

That has three practical consequences:

• Pressure is concentrated. A small area takes a lot of weight, so any fold or crease under the kneecap is noticeable straight away.
• Balance is more demanding. With a narrow base, a slide of just a couple of centimetres is enough to force your torso to correct.
• The carriage amplifies mistakes. If one knee slips backwards as you push, the carriage goes with it and the exercise loses range and control.

If you want a refresher on what each part of the machine is called (shoulder blocks, footbar, platform, straps), have a look at our guide to the parts of the Pilates Reformer.

The most common kneeling exercises

Knee stretches

Knees on the carriage, feet pressing against the shoulder blocks and hands on the footbar. The carriage moves back and forth driven by your legs while your torso stays still. Variations include round back, flat back and knees off. The key contact points here are your knees and the soles or toes of your feet against the shoulder blocks.

Kneeling arm series

Kneeling on the carriage, facing the straps or the footbar, you work with the handles: chest expansion, biceps, hug-a-tree… It is an arm exercise, but it is really a test of core stability. If your knees slide, your torso sways and the arm work turns into constant compensation.

Thigh stretch

On your knees, with your torso in one long line, you lean back from the knees while holding the straps. It demands a very firm kneeling base, because all the control of the movement comes from there.

Side kneeling work and assisted lunges

Some classes include side kneeling variations or lunges with one knee on the carriage and the other foot on the platform. In these exercises the carriage tends to drift sideways if the knee is not well anchored.

How to place each point of contact

Knees

Aim to rest just below the kneecap rather than directly on the kneecap itself, and keep your knees hip-width apart. Before you start, run your hand over the surface to check there are no creases under either knee: a fold you would never notice lying down becomes very uncomfortable once you put weight on it.

Feet

In knee stretches, your feet push against the shoulder blocks. Agree with your instructor whether you work with toes tucked or on the tops of your feet, and keep that position for the whole set. If your foot shifts mid-exercise, it is usually a sign that the surface is not holding.

Hands and torso

With your hands on the footbar, spread your weight across the whole palm and avoid dumping it into your wrists. Your torso should stay in one block: your legs move the carriage, your back does not. To go deeper into how to organise your points of contact in every type of exercise, read our guide on how to stay stable on the Reformer carriage.

Why your knees slip (and what does not work)

Reformer upholstery is smooth and easy to clean, which is exactly what a studio needs. But that same surface, with a little sweat on your legs or clothing, offers very little grip. When kneeling, thin technical fabrics also slide easily over the vinyl.

These are the usual fixes that do not solve the problem:

• A folded bath towel: it adds thickness, but its layers move against each other and creases form under your knee with every repetition.
• Squeezing harder with your legs: it creates tension in your hips and lower back, but it does not increase the available friction.
• Repositioning between sets: it works for a few seconds, until the sliding comes back.

The real problem has two halves: your body slides on the surface, and the surface slides on the carriage. We explain it in depth in what really stops you slipping on the Pilates Reformer.

What your surface needs for kneeling work

• Grip on both sides: the underside locks onto the carriage vinyl and the top side holds your knees and feet, even when you sweat.
• Thin, even thickness: no layers that crease under the knee or change how the support feels.
• A size that covers your knees and feet: so you do not have to move it when you switch from lying-down to kneeling exercises. Check the recommended Pilates Reformer towel size.
• Easy to wash: when kneeling, the surface picks up sweat from your legs and feet, so it should go in the washing machine after every session.

One important note: if you feel pain in your knee when you rest on it, beyond the normal discomfort of pressure, mention it to your instructor. Many of these positions have alternatives and modifications.

Work on your knees with the Bellman Pilates non-slip towel

The Bellman Pilates Non-Slip Reformer Pilates Towel is designed for the small, demanding contact points of the Reformer: it offers 85% grip on both sides, so it stays fixed to the upholstery while holding your knees, feet and hands throughout the set. Its thin profile does not crease under your knee, and you can leave it in place as you move from lying-down to kneeling exercises.

It comes in blue, pink and grey, washes easily without losing grip and fits in any bag. If kneeling exercises are your weak spot, start with the surface: discover the Bellman Pilates non-slip reformer towel.