Chair pose with arm reach
10 reps · beginner
Take care: Sit only as low as the knees are comfortable; skip it with a painful knee.
Feet hip-width apart and parallel, the knees bend and the hips sit back as into a chair until the thighs are nearly level, the trunk tipping forward about 35° with a long, neutral spine while the arms reach forward and up in line with the ears; then it stands back up and the arms lower. The heels stay down and the centre of mass is solved over the feet.
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, 20 core points.
Quadriceps, gluteus maximus, adductors, spinal erectors (keeping the spine long), deltoids (holding the arms up), transversus abdominis.
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.