5 reps each side · beginner
Single leg circles with a resistance band round the sole of the raised foot, its ends in the hands with the elbows bent on the mat: lying on the back with the other leg long on the mat, the right leg points up and draws a circle about 40 cm across, across the body, down, round and back up, then the other way. The band guides the leg and lets a tight hamstring stay straight.
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.
5 slow, controlled reps on each side. 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: 55 legs points, 10 pull points, 6 arms points, 35 core points.
Hip flexors, adductors, gluteus medius, rectus abdominis and transversus abdominis (keeping the pelvis still); hamstrings stretched; biceps and latissimus dorsi (holding the band).
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.