The Grasshopper on the Reformer is a beautiful and challenging advanced movement that focuses on spinal extension, requiring strength, flexibility, and body control. As with many advanced Pilates movements, it’s essential to prepare the client carefully to ensure they are ready for this demanding exercise. Without adequate spinal extension, Grasshopper can become stressful for the body, particularly in areas where there is limited flexion or movement in the spine. So, how do we build the necessary pathway to this full-body movement?
Preparing for Pilates Reformer Grasshopper
Before introducing Grasshopper, we need to assess the client’s ability to achieve and control spinal extension. The movement demands strength through the posterior chain, mobility in the hip flexors, and stability in the shoulders. Here are some key preparatory steps:
Swan ProgressionsSwan exercises are essential for building the foundation for Grasshopper. Start with Swan on the mat or Reformer to encourage spinal articulation and extension. Begin with basic Swan, focusing on lengthening through the spine and lifting into extension without compression in the lower back. Progress to Swan Dive for greater control and rhythm, ensuring that clients understand how to lift and lower with flow and precision.
Breaststroke and Pulling StrapsBreaststroke and Pulling Straps on the Reformer are excellent for building upper body and back strength while maintaining spinal length. These exercises teach the client to stabilise their shoulder girdle and connect the movement through the whole body—a vital skill for Grasshopper.
Leg Kicks and Hip Extension WorkSince Grasshopper requires strong hip extension and glute engagement, exercises like Single Leg Kick, Double Leg Kick, and bridge variations on the mat or Reformer are helpful. Focus on hip mobility and stability to prepare for the movement’s demands.
Plank and Long Stretch SeriesShoulder and core stability are crucial for supporting the spine during Grasshopper. The Long Stretch series on the Reformer builds this strength and teaches the client how to maintain a long, supported spine in challenging positions.
Introducing the Pilates Reformer Grasshopper
When the client is ready for Grasshopper, cue the movement with a focus on control and flow. Start by positioning the client prone on the Reformer, hands holding the footbar, legs extended behind them.
Inhale to prepare, engaging the centre and lengthening through the spine.
Exhale to lift the legs into extension, keeping the shoulders stabilised and the spine long. The movement should feel like a continuation of the Swan Dive, with a sense of flight and ease.
Encourage the client to feel the connection from the upper back through to the legs, focusing on maintaining spinal extension rather than collapsing into the lower back.
Grasshopper is a dynamic, whole-body movement that demands strength, coordination, and timing. It’s a progression from many of the extension-based exercises in the Pilates repertoire, so take your time building up to it.
Modifications and Progressions
If the client struggles with full Grasshopper, offer modifications. A great option is practising partial lifts with bent knees, focusing on activating the glutes and hamstrings without losing control. Over time, build up to the full version as strength and mobility improve.
Final Thoughts
Grasshopper on the Reformer is a true test of control and fluidity, combining strength and flexibility in one seamless movement. Preparing your client with a structured progression ensures they can approach the exercise with confidence and success. Remember, it’s not about forcing the body into positions it isn’t ready for, it’s about building the skills and strength necessary to take flight when the body is truly prepared.
Keep your clients focused on length, flow, and precision, and the Grasshopper will become not just achievable but enjoyable. Happy teaching!
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