Kneeling Quad Eccentric
Reformer Pilates how-to and muscles worked 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 with your back to the pulleys, holding a strap in each hand at your sides; the straps run backwards from beside the body. 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 with your back to the pulleys, holding a strap in each hand at your sides; the straps run backwards from beside the body. 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. The content is being produced under the supervision of CoconeRu. Move and reviewed in stages. This does not provide medical advice or an individual exercise prescription.
Match the name with the movement
The lesson name is Kneeling Quad Eccentric. Similar names can refer to different setups, support points or teaching intentions. Compare this preparation and its four phases with the variation you learned.
What to check in 3D
- Pause the start and identify contact with the mat, bar or carriage.
- Choose a phase and view the limbs and trunk from another angle.
- Read the return and breathing cue, then note a question for your instructor.