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Footwork on the Pilates Cadillac Push Thru Bar

IntermediateStrengthTier T2

You lie on your back with your head at the edge of the mat and the balls of your feet on the push-thru bar, heels together. You bend your legs, then straighten them to press the bar away with your tailbone down.

Targets: Knee

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

No equipment needed

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set the safety chain on the push-thru bar first, then hook the spring from below.
  • Lie supine with your head at the edge of the mat and place your feet on the bar, finding length through the whole spine with the tailbone down.
  1. He lies supine on the cadillac table with his head at the edge of the mat, both feet placed on the below-sprung push-thru bar, his spine lengthened and his tailbone held down.

    Step 1 of 5

    Lie supine with your head at the edge of the mat, feet on the push-thru bar, whole spine long and tailbone down.

  2. The balls of his feet are on the push-thru bar with his heels together and feet pointed, his legs bent so the bar travels toward him, his tailbone still down.

    Step 2 of 5

    Place the balls of your feet on the bar with your heels together and, feet pointed but not locked, bend your legs.

  3. His legs are straightened pressing the push-thru bar away on its spring, the balls of his feet still on it, his spine long and his tailbone held down.

    Step 3 of 5

    Straighten your legs to press the bar away, keeping the tailbone down and the backline connected.

  4. The arches of his feet are now on the push-thru bar in the bird-on-a-perch position, his legs mid-bend, his spine long and his tailbone still down.

    Step 4 of 5

    Move your arches onto the bar for the bird-on-a-perch position and continue bending and straightening.

  5. He lies supine on the cadillac table with his head at the edge of the mat, both feet placed on the below-sprung push-thru bar, his spine lengthened and his tailbone held down.

    Step 5 of 5

    Lie supine with your head at the edge of the mat, feet on the push-thru bar, whole spine long and tailbone down.

Safety Information

Keep the whole spine long without popping the ribs, hold the tailbone down as the legs bend, stay connected to the backline rather than chasing range, and keep the feet pointed without locked ankles on the toes variation. Caution: it is not ideal for those with lower back issues. 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.

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