The Pilatesology Encyclopedia

Goals & Benefits

  • Works muscles of the hamstrings and seat.
  • Stretches the thighs and stomach muscles.
  • Strengthens the upper back and triceps and lifts the upper body.
  • Builds hip stability.

Tips & Cues

  • Remain perfectly still in the torso and hips while kicking the heel to the seat.
  • Press down with the elbows to create lift and length in the upper body.
  • Make sure the abdominal muscles are lifted to support the low back.
  • Make sure the hip fronts are anchored to the mat during the kick.