Quadruped Rear Deltoid
Reformer Pilates how-to and muscles worked in 3D
With the elbow long, draw the arm sideways through horizontal shoulder extension.
← Back to the reformer library
Preparation
Support both knees and one hand on the carriage, holding a strap in the selected hand. Keep the back long and the shoulders and pelvis aligned.
Check your equipment manual and the setup taught by your instructor. Model spring colours and dimensions are not equipment settings.
Four movement phases
1. Set up
Support both knees and one hand on the carriage, holding a strap in the selected hand. Keep the back long and the shoulders and pelvis aligned.
Breathing example: Breathe comfortably
2. Movement
With the elbow long, draw the arm sideways through horizontal shoulder extension.
Breathing example: Exhale
3. Observe
Avoid rotating the trunk with the arm.
Breathing example: Keep breathing
4. Complete the cycle
Keep the upper body facing down as the arm returns beneath the shoulder.
Breathing example: Inhale
Observation points
Avoid rotating the trunk with the arm.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. The content is being produced under the supervision of CoconeRu. Move and reviewed in stages. This does not provide medical advice or an individual exercise prescription.
Match the name with the movement
The lesson name is Quadruped Rear Deltoid. Similar names can refer to different setups, support points or teaching intentions. Compare this preparation and its four phases with the variation you learned.
What to check in 3D
- Pause the start and identify contact with the mat, bar or carriage.
- Choose a phase and view the limbs and trunk from another angle.
- Read the return and breathing cue, then note a question for your instructor.