Why reformer pilates improves performance in other sports
Reformer Pilates is a highly effective form of conditioning for athletes because it develops core strength, flexibility, stability, and controlled mobility — all essential for peak performance. The resistance-based movements target deep stabilising muscles that often get overlooked in traditional training, helping to correct muscular imbalances, improve joint alignment, and enhance range of motion. By training in a low-impact but highly challenging environment, athletes can strengthen supporting muscle groups, refine movement efficiency, and reduce the risk of overuse injuries. The focus on mindful movement and breath control also improves body awareness, aiding precision and coordination during sport-specific skills.
Let’s take a look at 3 very different sports, and why Reformer is so great in supporting each discipline.
Cycling - Power your pedals from the core, not just the quads.
For cyclists, Reformer Pilates strengthens the core, glutes, and hip flexors while promoting spinal mobility — counteracting the forward-flexed position held on the bike. It helps open the chest and shoulders, reducing postural strain and enhancing breathing capacity. By addressing muscle imbalances between the quadriceps and hamstrings, and improving pelvic stability, it can lead to smoother pedal strokes, better endurance, and reduced risk of knee or lower back pain.
Rugby - Stronger hits, faster sprints, better recovery.
Rugby demands explosive power, resilience under impact, and agility in multi-directional movement. Reformer Pilates builds a strong and stable core to better withstand tackles and maintain balance under pressure. The controlled resistance training improves functional strength without excessive joint stress, while flexibility work enhances mobility through the hips, shoulders, and spine — vital for scrummaging, lineouts, and rapid changes of direction. It also aids recovery by increasing circulation and easing muscular tension after intense matches.
Running - Run longer, run stronger, and make those knee injuries a thing of the past.
For runners, Reformer Pilates supports efficient, injury-free performance by strengthening the deep core and pelvic stabilisers that maintain alignment during repetitive impact. It improves hip mobility and hamstring flexibility, allowing for a longer, more powerful stride. By balancing strength across the legs and addressing weaknesses in the glutes and lower back, it can help prevent common running injuries such as IT band syndrome, shin splints, and plantar fasciitis. The emphasis on breath control also encourages better oxygen delivery during long runs.
And don’t forget sports reformer is also great for sports recovery.
Reformer Pilates is also a powerful tool for recovery because it offers targeted, low-impact strength training that can be adapted to any stage of recovery. The adjustable resistance allows you to rebuild muscle without overloading joints or tissues whilst healing. Guided, precise movements retrain correct movement patterns, helping you come back not only stronger, but more balanced and resilient than before.