6 reps each side · beginner
Take care: Make a fist with the supporting hand if the wrist hurts, and keep the twist small with a back or shoulder problem.
On hands and knees, the right arm reaches up to the ceiling as the chest turns open to the right, eyes following the hand; then the hand sweeps down and threads under the body past the left hand, the chest turning to the left and the right shoulder sinking toward the mat; then it returns to the start. The hips stay over the knees throughout.
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: 25 push points, 22 pull points, 12 arms points, 64 core points.
Obliques, spinal erectors and multifidus (rotating the spine), rhomboids and middle trapezius, posterior deltoid, serratus anterior and triceps (the supporting arm); upper back and back of the shoulder 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.