10 reps · beginner
Take care: Not during pregnancy or after giving birth while lying face down is uncomfortable; lift less if the lower back pinches.
Lying face down with the forehead on the stacked hands, the knees wide and bent to about 90° with the heels together over the seat, the legs turned out. The heels squeeze together and the knees lift just off the mat, then lower. The pubic bone stays heavy and the lower back long.
Bodyweight: no weights. Joint demand below is your own body's weight in this position.
Faults grow with knee bend and apply to lifts standing on the floor. The fault check flags a knee caving more than 10° inside the line of the toes and a load split beyond 60/40. Knee cave shows best in the front camera.
Femur changes keep standing height fixed by shortening or lengthening the torso. Longer femurs force more forward lean in any squat.
10 slow, controlled reps. Pilates is practised for control, balance and mobility, never to failure, so this does not change with your limits.
Level: beginner. One round counts like light conditioning work: 74 legs points, 12 core points.
Gluteus maximus, deep hip rotators, hamstrings, adductors (squeezing the heels), transversus abdominis.
One 3D skeleton drives both views. Segment lengths and widths are Winter's anthropometric ratios of height; segment masses and centre-of-mass positions follow Dempster's data. For free-standing lifts the whole-body angle is found numerically so the combined centre of mass of lifter and load sits over the middle of the foot. Arms and legs use two-link inverse kinematics with a pole direction. Rep timing follows a minimum-jerk profile.
Balance is quasi-static, so ballistic lifts are shown slowed down. Cable pull and pad support forces are not modelled. The spine is one rigid segment and joints have no range-of-motion limits or muscle forces.