5 reps each side · intermediate
Take care: Keep the weight on the shoulders, not the neck; lower the hips and do pelvic curls instead if the pelvis drops or the back cramps.
From a pelvic curl held at the top (shoulders, hips and knees in one line, arms long on the mat: the usual studio version; classically the hands support the pelvis), the right leg points straight up to the ceiling, then lowers with the foot flexed until it is level with the other thigh, and kicks back up with the toes pointed. The pelvis stays high and level on the one supporting 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.
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: 70 legs points, 35 core points.
Gluteus maximus and hamstrings (the supporting leg, holding the bridge), hip flexors, hamstrings of the moving leg, transversus abdominis and obliques (keeping the pelvis level), spinal erectors.
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.