Pilates
Cadillac Footwork Bend and Stretch
Cadillac Footwork Bend and Stretch is a lying leg press against a spring-loaded bar. It trains your thighs and glutes while you keep your pelvis steady.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 1 min
How to do it
- Lie on your back with your feet toward the push-through bar.
- Place your heels hip-width apart on the supported bar with your knees bent.
- Rest your arms beside your body on the mat.
- Press the bar away by straightening your legs.
- Bend your knees to return the bar slowly to the starting position.
Form cues
- Keep your ribs settled.
- Press evenly through both heels.
- Exhale as you press.
Common mistakes
- Locking your kneesFinish the press just short of forcing your knees backward.
- Curling your pelvis off the matShorten the return range so your tailbone stays grounded.
- Knees falling inwardKeep each knee tracking toward the middle of its foot.
Safety
The spring-loaded push-through bar can recoil and strike you if your feet slip or you lose control. Excessive spring tension or range can also strain your knees or lower back.
- Have a qualified Pilates instructor select the spring setup, check its attachments, and directly supervise the exercise.
- Use the manufacturer's prescribed safety strap or chain to limit the bar's travel, especially with springs attached from below.
- Position yourself with your head outside the bar's travel path.
- Have the instructor control the bar while you place or remove your feet; stop the set if foot contact becomes unstable.
If you have knee, hip, or back pain, or cannot maintain secure foot contact, get advice from a physiotherapist before using the sprung bar.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Cadillac
Sets and reps
- Sets
- 1–2
- Target
- 8–12 reps
- Rest
- 1 min
Use a manageable spring setting that allows smooth movement in both directions.