1
PILATES
STOTT PILATES: ESSENTIAL REFORMER EXAM
QUESTIONS AND ANSWERS UPDATED
(2024/2025) (VERIFIED ANSWERS)
How many exercises in side arms preps sitting? What are they? - ANS ✓4
Internal rotation
External rotation
Adduction
abduction
What are the exercises of front rowing preps? - ANS ✓Straight forward
Second position
Offering
What are the exercises of stomach massage? - ANS ✓Prep
Round back
Straight back
What are the exercises of arms pulling straps? (Long box) - ANS ✓Plow
Airplane
Triceps
STOTT PILATES
, 2
PILATES
What are the exercises of elephant? - ANS ✓Round back
Straight back
What are the variants of leg circles - ANS ✓Parallel
Laterally rotated
Medially rotated
What are the variants of knee stretches? - ANS ✓Prep
Round back
straight back
What are the general target muscles of footwork? - ANS ✓TA
obliques
Multifidus
Vastus medialis/lateralis
What are the specific target muscles of footwork 1? - ANS ✓Hip extensions
Quadriceps and adductors concentrically on extension, eccentrically on return
Lateral rotators to maintain rotation at hip
What are the specific target muscles of footwork 2? - ANS ✓Adductors
isometrically to maintain adduction, hip extensors and quadriceps concentrically
STOTT PILATES
, 3
PILATES
on extension, eccentrically in return. Intrinsic muscles of feet to maintain toes
wrapping
What are the specific target muscles of footwork 3? - ANS ✓Adductors
isometrically to maintain adduction. Hip extensors and quadriceps concentrically
on extension, eccentrically on return. Dorsiflexors of ankles maintain position of
feet.
What are the specific target muscles of footwork 4? - ANS ✓Gastrocnemius
and soleus to maintain plantar flexion, adductors isometrically to maintain
adduction, hip extensors and quadriceps concentrically on extension,
eccentrically on return
What are the specific target muscles of footwork 5? - ANS ✓Gastrocnemius
and soleus eccentrically as heels lower, concentrically as heels lift, adductors
isometrically to maintain adduction
What is the focus for footwork, second position and single leg? - ANS ✓-
stabilize lumbo pelvic in neutral position and avoid posterior/anterior tilt
- stabilize rib cage and scapulae throughout, to avoid upper body tension
-extend legs fully without locking or overextending knees
- maintain alignment through center of hip, knee, and ankle joints
- use vasti to track patella properly
STOTT PILATES
PILATES
STOTT PILATES: ESSENTIAL REFORMER EXAM
QUESTIONS AND ANSWERS UPDATED
(2024/2025) (VERIFIED ANSWERS)
How many exercises in side arms preps sitting? What are they? - ANS ✓4
Internal rotation
External rotation
Adduction
abduction
What are the exercises of front rowing preps? - ANS ✓Straight forward
Second position
Offering
What are the exercises of stomach massage? - ANS ✓Prep
Round back
Straight back
What are the exercises of arms pulling straps? (Long box) - ANS ✓Plow
Airplane
Triceps
STOTT PILATES
, 2
PILATES
What are the exercises of elephant? - ANS ✓Round back
Straight back
What are the variants of leg circles - ANS ✓Parallel
Laterally rotated
Medially rotated
What are the variants of knee stretches? - ANS ✓Prep
Round back
straight back
What are the general target muscles of footwork? - ANS ✓TA
obliques
Multifidus
Vastus medialis/lateralis
What are the specific target muscles of footwork 1? - ANS ✓Hip extensions
Quadriceps and adductors concentrically on extension, eccentrically on return
Lateral rotators to maintain rotation at hip
What are the specific target muscles of footwork 2? - ANS ✓Adductors
isometrically to maintain adduction, hip extensors and quadriceps concentrically
STOTT PILATES
, 3
PILATES
on extension, eccentrically in return. Intrinsic muscles of feet to maintain toes
wrapping
What are the specific target muscles of footwork 3? - ANS ✓Adductors
isometrically to maintain adduction. Hip extensors and quadriceps concentrically
on extension, eccentrically on return. Dorsiflexors of ankles maintain position of
feet.
What are the specific target muscles of footwork 4? - ANS ✓Gastrocnemius
and soleus to maintain plantar flexion, adductors isometrically to maintain
adduction, hip extensors and quadriceps concentrically on extension,
eccentrically on return
What are the specific target muscles of footwork 5? - ANS ✓Gastrocnemius
and soleus eccentrically as heels lower, concentrically as heels lift, adductors
isometrically to maintain adduction
What is the focus for footwork, second position and single leg? - ANS ✓-
stabilize lumbo pelvic in neutral position and avoid posterior/anterior tilt
- stabilize rib cage and scapulae throughout, to avoid upper body tension
-extend legs fully without locking or overextending knees
- maintain alignment through center of hip, knee, and ankle joints
- use vasti to track patella properly
STOTT PILATES
