Pilates exercises explained
Kneeling Lean Back
The Pilates exercise "Kneeling Lean Back" activates the anterior muscle and fascia chain through the holding stretch when leaning back from the torso from the knee joint.
Exercise description
In the hip-joint-width knee stance, the spine is extended axially with the inhalation.
With the exhalation, the upper body leans back from the knee joint.
With the inhalation, the upper body is brought back to the kneeling position.
We repeat the exercise 6 times.
Frequently asked questions
What to do for knee problems?
Either double the mat or change the foot position.
What to do in case of severe shortening of the hip flexor?
Spread your legs a little wider and keep practicing.
Pro Tip From Maria
When leaning back, consciously push the pelvis forward. This opens the hip flexor a little more.
The gluteal muscle can also be activated here to prevent tipping away in the pelvis.
Video with the brief explanation of the Pilates exercise Kneeling Lean Back
Most common errors
Bending away in the pelvis, i.e. the buttocks approach the heels as if sitting down.
Hyperextension in the lumbar spine.
Head falls into the neck.
Assistance
What can you do if the exercise is too difficult?
Kneel between a door frame, arms hold against the side of the door frame, supporting the upper body as you lean back.
Training support
How can you support the training success?
Through the exercise One Leg Kick can train the dynamic stretch in the thigh.
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