Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Thigh Stretch on the Pilates Mat

BeginnerstretchTier T2

You stand upright on your shins with your feet and thighs parallel a fist apart and your arms lifted. You stack your shoulders over your hips and your hips over your knees. Then you lower your arms parallel to the floor and lean your whole body back at the knee joint.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand upright on the shins with the feet and thighs parallel, knees and shins about a fist apart.
  • Lift the arms to the sky and stack the shoulders over the hips and the hips over the knees.
  1. She stands upright on her shins on the mat, thighs parallel and knees a fist apart, both arms lifted straight to the sky.

    Step 1 of 5

    Stand on your shins with feet and thighs parallel a fist apart, and lift your arms up to the sky.

  2. Her shoulders stack directly over her hips and her hips over her knees, the tall kneeling line held with her arms still reaching up.

    Step 2 of 5

    Stack your shoulders over your hips and your hips over your knees, holding the tall shin-stand.

  3. Her body hinges backward as one straight plank line pivoting at the knees, her arms lowered parallel to the floor ahead of her.

    Step 3 of 5

    Lower your arms parallel to the floor as you lean your whole body back at the knee joint.

  4. Her shins press down into the mat pulling her body back up toward upright, the straight line returning and her arms rising with her.

    Step 4 of 5

    Press your shins into the mat and lift your body back up to the tall shin-stand.

  5. She stands upright on her shins on the mat, thighs parallel and knees a fist apart, both arms lifted straight to the sky.

    Step 5 of 5

    Stand on your shins with feet and thighs parallel a fist apart, and lift your arms up to the sky.

Safety Information

You are standing on the shins with the knees and shins a fist apart, feet and thighs parallel, shoulders stacked over hips over knees. Hinge back only to your edge and not beyond, and come all the way up rather than leaving the seat behind the knees. A long weighted pole is an option. It is an advanced exercise typically learned first on sprung apparatus. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.