5 reps each side · intermediate
Take care: Put a folded towel under the bottom knee; skip it with a shoulder or wrist injury.
A side plank on the bottom knee. Lying on the right side propped on the straight right arm, the hand on the mat out from the hip, both knees bent to about 90° and stacked with the shins behind, the top arm resting along the body. The hips lift until knee, hips and head make a long line arching up, the top arm sweeping overhead; then the hips lower to hover over the mat. The supporting arm stays 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: intermediate. One round counts like light conditioning work: 29 legs points, 35 push points, 16 pull points, 12 arms points, 70 core points.
Obliques and quadratus lumborum (lifting the hips), gluteus medius, serratus anterior, deltoids and rotator cuff (the supporting shoulder), triceps; the top side of the waist 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.