8 reps each side · beginner
Take care: Make fists, or rest on the forearms, if the wrists hurt; pad the knee on the mat.
The pilates bird dog, legs only: on hands and knees with a long, neutral spine, one leg slides straight back along the mat, toes pointed, then lifts to hip height, in line with the body, without the pelvis tipping; then it lowers and returns to kneeling. 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.
8 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: 64 legs points, 6 push points, 30 core points.
Gluteus maximus, hamstrings, spinal erectors and multifidus, transversus abdominis and obliques (keeping the pelvis level), serratus anterior and deltoids (holding the arms).
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.