Climb a Tree: Tutorials for Reformer, Ladder Barrel and Mat

Climb a Tree - sometimes shortened to simply Tree - is an advanced Pilates exercise most often done on the Reformer. You can also perform the Tree on the Ladder Barrel or mat.

In this article, I'll explain what to watch out for in Climb a Tree, and which apparatus to start with and why. 

Spoiler alert: Even though most people only know the Tree from the Reformer, that version is actually the most difficult of all Trees in the Pilates repertoire. It's much better to practice the mat and Ladder Barrel variations first. Let's find out why.

Let's look at the Tree on the Reformer first, because it's most likely the one you know best.

Climb a Tree on the Reformer

In my personal experience, it's pretty scary to lie back - and even let go of your leg - with no support behind you and only with your tiny ankle giving you support.

For anyone who is hip flexor dominant (most people, especially women nowadays are) this feeds into the bad pattern of hip flexors compensating for weak abdominals.

If you have any problems or weakness in your spine, the immense load placed on your spine in this variation might not be tolerated well.

Climb a Tree on the Ladder Barrel

 It's my favorite! I know I shouldn't have favorites, but it's the truth. The support feels amazing on my spine. It's much less scary to have something to lie back against instead of thin air. Pushing against the ladder activates my hip extensors which stops my hip flexors from taking over. What's not to love? 

Let's analyze the reason for those differences one-by-one. 

Just by looking at the three apparatuses (yep, I'm counting the mat as apparatus), the most obvious and visible differences between them are:

1. The mat is familiar and reliable. No surprises there. 
2. The barrel is round while the box on the Reformer is rectangular.
3. The ladder connected to the Barrel is solid and firm, while the foot strap on the Reformer is less sturdy and can move with you. 

Climb a Tree on the Mat

Most people have practiced at least some mat Pilates, others only practice mat. Almost every Pilates mat class will include The Roll Up. 

Climb a Tree on the mat is extremely similar to The Roll Up, the only difference is that you're holding on to one of your legs.

Most people have practiced at least some mat Pilates, others only practice mat. Almost every Pilates mat class will include The Roll Up. 

Climb a Tree on the mat is extremely similar to The Roll Up, the only difference is that you're holding on to one of your legs.

If you have short hamstrings, then it will be challenging for you to straighten your leg fully. Sadly, none of the other variations of Climb a Tree can help you with that. 

But holding on to your leg gives you serious leverage to roll up off the floor. You know how hard that can be. Surprise, surprise, Climb a Tree on the mat is actually easier than the Roll up. Why not use it as a regression or modification in your next mat class? 

Usually, the Tree includes a backbend, where your head sinks below your heart. This can feel amazing if you're flexible, healthy, and adventurous. 😎 But for people with vertigo, glaucoma, or reflux, this might be impossible or at least extremely uncomfortable and scary. Since you can't sink into the floor, there is no head below heart situation on the mat.

Here are some considerations for deciding whether to choose the Ladder Barrel or Reformer. 

How Is Your Lumbar Stability?

The round shape of the barrel will support your lumbar spine much more than the rectangular edge shape of the Reformer box. If you don’t (yet) have a good amount of core strength, you will be able to press your lower back against the barrel and have more support.

The back of the pelvis and sacrum can press against the barrel, which keeps it in place. The lower you slide down on the ladder side of the barrel, the more support for your spine.

If you practice the Tree on the Reformer and you notice one hip hiking (usually the bent knee side) this means you are unable to keep your pelvis square. Switch to the Barrel or if already on the barrel scoot further down to keep more of the sacrum and lower back pressed against the curve of the barrel for support. To make this comfortable, move your supporting foot down as well.

The Ladder Barrel provides much more lumbar stability.

How Tall Are You?

On the Ladder Barrel, the distance between the barrel and ladder can be adjusted, but only to a certain length. Once extended all the way, the lower body is "stuck" between the barrel and the ladder.

For tall students, this might not be long enough to be comfortable, especially for clients with limited amount of hip flexion and/or knee flexion. It can feel very restricted and cramped.

On the Reformer, you can set up the box between the pegs and shoulder rests which moves it a bit further away from the feet, and you can scoot a bit further back. As you slide your leg under the foot strap, there is nothing stopping you. Instead of hooking your ankle under the strap, you can push up against the strap with your shin, however high up you need to feel secure and unrestricted.

These adjustments allow you to start with your legs straighter than on the barrel.

Your tall students might prefer the Reformer. 

How Long Are Your Hip Flexors?

With the option of having the supporting leg fully extended, comes a greater possibility for lengthening and a stretching sensation in the thigh. Although, if you hook your foot under the top rung on the Barrel and sit on top, then you will get a good stretch in the hip flexors as well, as long as you roll waaaaay down.

Climb a Tree on the Reformer will give your hip flexors a better stretch.

How Strong Are Your Feet and Ankles? 

On the High Barrel, you can push your supporting foot against the rung. This should be enough to hold you in the position. You can additionally pull back with the front of the foot on the rung above. But that's actually not absolutely necessary. Pushing away will keep you safe as well as provide some amazing opposition.  

On the Reformer, you have to secure yourself by lifting your leg up into the strap (activating the hip flexors and knee extensors) and dorsiflexing the ankle (engaging the front of the shin).

If you don't have enough foot and ankle strength, then the position will not feel very secure or stable, which will make your alignment up the chain more difficult.

If your feet are weak or you have poor dorsiflexion, Climb a Tree on the Ladder Barrel will be safer for you.

Do Your Hip Flexors Like To Cramp?

By pushing your foot against the rung and pressing your heel down, you can activate your hip extensors, which in turn can turn off over-active hip flexors. Less hip flexor action means more abdominal activity and vice versa.  

Climb a Tree on the Ladder Barrel will help you turn off those overactive hip flexors.

How Body Aware Are You?

Contact points are areas where your body is touching an object such as the floor, wall, apparatus, or a prop.  By "gluing each vertebra against the barrel and keeping eachone connected" will heighten your student's awareness of her spine. The constant contact of the spine against the barrel gives the student feedback about the position of each segment of the spine. The edgy box on the Reformer doesn’t give that feedback. 

The Ladder Barrel will give your body better feedback via the contact points, which is beneficial if your goal is to increase your body awareness.

Here's the bottom line:

Climb a Tree Progression

1. Start with what's familiar and the least scary: the mat
2. Progress to the version that gives you the most support: Ladder Barrel
3. Challenge yourself on the Reformer

I'd love to hear from you: Which apparatus do you prefer for Climb a Tree and why? Shoot me an email.