PILATES MOTION ATLAS

Knee to Opposite Shoulder | Self-stretch in 3D

Knee to Opposite Shoulder: supine, deep glutes and hip external rotation. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Knee to Opposite Shoulder — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Supine · Deep glutes and hip external rotation

A self-stretch for the deep glutes and hip external rotation. Support your body and stay within a comfortable range.

Starting position

Lie on your back with the left leg straight. Bend and lift the right knee, then hold the right knee with the left hand and the right shin with the right hand.

Movement phases

1. Hold the knee

Let the straight leg and the pelvis rest on the floor.

2. Draw to the opposite shoulder

Slowly draw the right knee towards the left shoulder.

3. Hold the stretch

Stop where you feel a stretch on the outside of the right buttock.

4. Lower the leg

Keep supporting with your hands as you bring the right leg back.

What to check yourself

Check that there is no pinching feeling or pain at the front of the hip and that the pelvis is not lifting.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

This lesson was put together for this site. It has not yet been reviewed by an expert.

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