Reformer equipment: what are the springs, carriage, footbar and jump board?

The reformer Pilates apparatus looks complicated at first glance: a sliding platform, colored springs, an adjustable bar, shoulder blocks, ropes and straps. But each of these parts does a specific job, and once you grasp the logic it becomes clear what your instructor means during class by “two reds and one blue” or “lower the footbar two notches”. At our studio in Maltepe Cevizli we use Balanced Body Allegro 2 reformers; in this article we explain all the parts of the apparatus one by one, what they do and how they are adjusted in class.

What is a reformer and how does it actually work?

The reformer is a spring-based exercise apparatus that Joseph Pilates developed in the first half of the 20th century. Its basic idea is this: gravity is a unidirectional, fixed source of resistance, whereas spring resistance can be adjusted in direction and amount. This lets you make the same movement easier and instructive, or harder and strengthening.

Another feature: spring resistance increases linearly throughout the movement. The further you open the spring, the higher the resistance. This means the muscle works progressively harder toward the end of the movement and protects the joints from sudden peak loads. This flexibility is why the reformer can be used both in rehabilitation settings and in performance work.

Carriage: the sliding platform

The carriage is the platform you lie and sit on, sliding on wheels along rails. This is the heart of the reformer, because the real feedback comes from the movement of the carriage.

What your instructor watches most closely throughout the class is how the carriage moves: jerkily or quietly, under control on the way back or pulled back by the springs. Bringing the carriage back slowly and smoothly is often harder and more instructive than pushing it forward. This way of working, which we call “eccentric control”, is the phase in which the core muscles engage the most.

The carriage surface is padded and non-slip; you work on it lying on your back, on your side, seated, kneeling and, in some exercises, standing.

Springs: the source of resistance and the color codes

The springs connect the carriage to the fixed end and determine the resistance of the work. On Balanced Body reformers the springs are color coded and have different tensions:

• Red: The standard, highest-resistance spring. The foundation of foot and leg work.
• Blue: Medium resistance. About half that of the red.
• Yellow / green: Light resistance. Arm work and movements that call for fine control.

Here is the most misunderstood point: a heavier spring does not always mean harder. In some movements the spring helps you carry the carriage; if you lighten the spring, much more core strength is needed to control the carriage. For example, in some balance movements performed on the knees, a light spring is markedly harder. Conversely, in leg presses performed by pushing on the footbar, a heavy spring demands more strength.

That is why your trainer chooses the springs not by your “level”, to the purpose of the movement accordingly. That is also why, in our groups of 6-8, different people are given different spring combinations for the same movement.

Footbar: the foot bar

The footbar is a bar at one end of the carriage whose height and angle can be adjusted. It is where you place your feet in foot and leg work, and your hands in some exercises.

The height setting is an important detail. A high footbar means the hip and knee joints bend less; this makes for a more comfortable start for people with knee or hip discomfort. A low footbar, on the other hand, widens the range of motion and makes the work harder. The footbar can also be lowered flat, making it possible to work lengthwise on the carriage or to sit and reach forward.

Foot position on the footbar also shapes the work: toes, heels, the inner edge of the foot, parallel or turned out; each one brings different muscle groups to the fore.

Shoulder blocks, head support and straps

The Carriage’s upper part shoulder blocks, in leg presses it keeps your trunk in place while the carriage travels away. You should not jam your shoulders into these blocks, only make gentle contact; otherwise the neck muscles engage unnecessarily.

Head support usually has two or three settings. It is an important comfort feature for anyone with neck discomfort or a restricted upper back.

Ropes, straps and handles passes through the pulleys at the rear end of the carriage. Held in the hands, arm and back work is performed; placed around the foot or calf, leg and hip work is performed. The strap length is adjustable; the correct length is set so that there is slight tension at the start of the movement.

Jump board: cardio and plyometrics

The jump board is a wide, flat board fitted in place of the footbar. It allows a form of training in which you lie on your back and push off and jump against it with your feet.

The advantage is striking: you get the cardiovascular and plyometric effect of jumping without the joint load of jumping while standing. Because you are in a horizontal position, your full body weight does not come down on the knees and ankles. For this reason the jump board is a valuable tool both for those who want to work on conditioning and for people for whom high-impact movement while standing is not suitable.

Jump board work is used in our Reformer Power classes and in the final blocks of some Flow classes. To see which class uses it from the weekly schedule you can follow.

Additional equipment: box, ring and platform extender

• Box: A padded box placed on the carriage. Positioned lengthwise or crosswise, it changes the height for sitting and lying; it widens the range of motion in back and hip work.
• Magic circle: It adds isometric resistance in inner or outer thigh and arm work.
• Platform extender: A platform added to the footbar area; it provides a surface for standing movements.
• Jump and balance aids: The Pilates ball, mini band and foam roller are used in the warm-up and stretching segments done off the carriage.

Summary table in parts

Part	Function	Setting	Practical note
Carriage	The sliding carriage	Not adjustable	Quiet, smooth movement is a sign of good control
Springs	Adjustable resistance	By color and number	A heavier spring is not always harder
Footbar	Foot and hand support	Height and angle	A higher setting is kinder to the knees and hips
Shoulder blocks	Stabilises the trunk	Location may change	The shoulders should not be shrugged
Head support	Neck comfort	2-3 steps	It is always used for neck complaints
Ropes and straps	Arm and leg work	Length adjustment	There should be mild tension at the start
Jump board	Low-impact jumping	Clips on and off	Cardio without joint load
Box	It increases height and range	Laid out in two directions	It widens back and hip movement

Why Balanced Body Allegro 2?

There are practical reasons why we use the Allegro 2 model in our studio. The footbar’s incremental, quick adjustability speeds up setup for everyone in a group of 6-8 people according to their own height and joint comfort. Because the spring system is color-coded and easy to change, the flow of the class is not interrupted. The rail and wheel structure runs quietly; this matters so that the instructor’s verbal cues can be heard during class.

Choosing the equipment is of course not enough by itself. The same machine only makes sense when the trainer sets the springs and heights for the individual. Our team of 17 our team of trainers which is why we take every member through the set-up individually in their first class.

What do you need to do about the equipment in your first class?

You do not need to memorize anything. In your first class your trainer sets up for you and calls out the spring changes throughout the class. Typically from the third or fourth class on, you start setting your own spring combination and footbar height yourself.

Just two practical notes: use non-slip socks (standard in studios for hygiene and safety) and tell your trainer before class about any areas of pain you have; footbar height and head support are adjusted according to that information.

For our members coming from Maltepe, Kartal, Pendik, Kadıköy and the surrounding area our reformer programs and our group classes can review; for those with a history of pain, working with a physiotherapist to our private services you can take a look. For post-class recovery, our separate brand O’Spa Dragos offers options. To see the equipment for yourself we invite you to our studio.

Frequently asked questions

Does the class get harder if the reformer springs are heavier? Not always. In leg presses performed by pushing against the footbar, a heavier spring demands more force; but in balance and control movements based on keeping the carriage still, a lighter spring is markedly harder. Spring selection is made according to the purpose of the movement.

Does buying a reformer for home make sense? It is possible for someone who trains regularly and whose technique is established, but two things need to be kept in mind: the equipment requires serious space and budget, and there is also the risk of wrong patterns becoming ingrained without trainer feedback. It is safer to consider it after working in a studio for at least a few months.

Does the jump board really give you cardio? Yes, it noticeably raises the heart rate and provides a plyometric stimulus. Because you work in a horizontal position, joint load is much lower than jumping while standing; that is why it is a good tool for those looking for low-impact cardio.

Why do the shoulder blocks on the reformer feel uncomfortable? It usually stems from the trunk being pushed into the blocks. You should only make light contact with the blocks and control the carriage with your center rather than your legs. If the discomfort persists, your trainer can change the block position or the headrest height.

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