5 reps · beginner
Take care: Come up slowly if you feel light-headed; skip the full hang with high blood pressure, glaucoma or a lower-back disc problem (roll down only halfway).
Standing tall with the feet hip-width apart and parallel, arms by the sides. The chin drops to the chest and the spine rolls down one vertebra at a time, the knees softening, until the trunk hangs forward with the arms dangling toward the floor; then it rolls back up, the head last. The spine rounds from the top down as the trunk hangs forward.
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. 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: 45 legs points, 64 core points.
Transversus abdominis and rectus abdominis (controlling the curl), spinal erectors (rolling back up), gluteus maximus and hamstrings; hamstrings and back muscles 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.