Kneeling Quad Eccentric | Reformer Pilates in 3D
Maintain length from knees to head and lean the whole body backwards, lengthening the front of the thighs.
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Preparation
Kneel upright holding both straps. Align the knees, pelvis and rib cage without sitting the hips backwards.
Check your equipment manual and the setup taught by your instructor. Model spring colours and dimensions are not equipment settings.
Four movement phases
1. Set up
Kneel upright holding both straps. Align the knees, pelvis and rib cage without sitting the hips backwards.
Breathing example: Breathe comfortably
2. Movement
Maintain length from knees to head and lean the whole body backwards, lengthening the front of the thighs.
Breathing example: Exhale
3. Observe
Avoid folding at the hips.
Breathing example: Keep breathing
4. Complete the cycle
Control the return through the front of the thighs and return to tall kneeling.
Breathing example: Inhale
Observation points
Avoid folding at the hips.
Breathing is an example. Stay within the range you have learned and stop if you experience pain or discomfort.
These English notes describe the prototype model. They are not a personalised exercise prescription or a complete teaching syllabus. Professional review is pending.