6 reps each side · beginner
Take care: Lower the knees to the mat between lifts if the lower back sags, and skip it with a shoulder injury.
A plank on the forearms: elbows under the shoulders, forearms parallel on the mat, the body in one line from heels to head on the balls of the feet. One straight leg lifts a hand’s width, about 15° from the hip, toes pointed, and lowers without the hips moving; then the other leg.
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 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: 51 legs points, 16 push points, 18 core points.
Rectus abdominis and transversus abdominis (holding the plank), gluteus maximus, hamstrings, anterior deltoid, serratus anterior, obliques (keeping the hips level).
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.