5 reps each side · beginner
Take care: Skip it during pregnancy and after giving birth until the abdominals have recovered; keep the head down with a neck problem.
The one-leg teaser: lying on the back with the knees bent and the left foot flat, the right leg straightens in line with the left thigh, knees together, and the arms reach overhead. The arms, head and trunk roll up until the body balances in a half V, the trunk about 55° off the mat and the arms reaching parallel to the raised leg, then roll back down. The other leg next.
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: beginner. One round counts like light conditioning work: 12 legs points, 35 core points.
Rectus abdominis, transversus abdominis, obliques, hip flexors (holding the raised leg), quadriceps.
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.