10 reps · beginner
Take care: Squat only as low as the knees are comfortable; skip it with a painful knee.
Standing with a small soft ball between the lower back and a wall, feet hip-width apart about 40 cm out from the wall. The knees bend and the body slides down the wall, the ball rolling down with it, until the thighs are nearly level, the arms reaching forward to shoulder height; then it presses back up. The trunk stays upright against the ball, and the wall takes some of the weight, so there is no balance check.
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: 86 legs points, 6 push points, 8 core points.
Quadriceps, gluteus maximus, adductors, transversus abdominis (keeping the back against the ball), deltoids (holding the arms up).
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.