Pilates
Cadillac Kneeling Cat
Cadillac Kneeling Cat is a Pilates exercise that uses a spring-loaded push-through bar to practice controlled spinal rounding and lengthening while challenging your abdominal muscles.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Kneel facing the push-through bar with your hips above your knees.
- Grasp the bar with your hands shoulder-width apart.
- Tuck your pelvis to begin rounding your spine.
- Press the bar forward as your rounded torso lowers toward the mat.
- Lengthen your spine into a forward reach within your comfortable range.
- Round your spine again, starting with a gentle pelvic tuck.
- Roll back upright against the spring resistance, returning the bar to its starting position.
Form cues
- Exhale through the rounding phase.
- Keep your shoulders away from your ears.
- Move smoothly, one spinal segment at a time.
Common mistakes
- Turning it into an arm pressKeep your elbow angle nearly constant rather than repeatedly bending and straightening your arms.
- Hanging through the lower backMake the forward reach smaller so you can support your trunk without dropping your belly.
- Sitting back toward the heelsShorten the movement so your thighs stay nearly vertical.
Safety
A released or poorly controlled push-through bar can rebound into your head or upper body. Reaching farther than you can control may strain your back or shoulders.
- Have a qualified Pilates instructor set the springs and required safety attachments and supervise your practice.
- Check that the bar attachments and spring clips are secure before starting.
- Maintain your grip until the bar is safely at rest.
- End the set if fatigue makes the bar accelerate or pull you out of position.
If kneeling or spinal movement causes knee, back, or shoulder pain, choose a comfortable alternative and seek guidance from a physiotherapist before using the sprung bar.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Cadillac
Sets and reps
- Sets
- 1–2
- Target
- 4–6 reps
- Rest
- 45 sec
Prioritize a slow, consistent movement over a larger range.