10 reps · beginner
Take care: Not during pregnancy or after giving birth while lying face down is uncomfortable; pull to a smaller range with a shoulder problem.
Lying face down with the arms long in front, hands wider than the shoulders holding a resistance band taut. The chest lifts a little as the band is pulled apart and the elbows bend and draw down toward the waist, bringing the band down behind the head; then the arms reach long again and the chest lowers.
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: 71 pull points, 12 arms points, 12 core points.
Latissimus dorsi, lower trapezius, rhomboids, posterior deltoid, spinal erectors, biceps.
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.