6 reps · intermediate
Take care: Put a folded mat under the knees, keep the lean small with a knee problem, and skip it with a knee injury.
Kneeling upright with the knees hip-width apart, the shins and the tops of the feet on the mat and the arms reaching forward at shoulder height. The body hinges back from the knees in one straight line from the knees to the head, about 30°, the hips staying open, then returns to upright using the thighs and the abdominals.
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.
6 slow, controlled reps. Pilates is practised for control, balance and mobility, never to failure, so this does not change with your limits.
Level: intermediate. One round counts like light conditioning work: 46 legs points, 14 core points.
Quadriceps (lengthening under load), rectus abdominis and transversus abdominis (holding the straight line), gluteus maximus (keeping the hips open); quadriceps and hip flexors stretched.
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.