Skip to content
Gymlab
Create your personal plan

Pilates

Cadillac Monkey

Cadillac Monkey is a spring-assisted Pilates exercise that combines a rounded upper-body curl with leg extension. It trains abdominal control while stretching the backs of your legs.

Higher injury risk. Read the safety notes before adding weight.

  • Intermediate
  • Compound
  • Higher injury risk
  • Rest 45 sec

How to do it

  1. Lie on your back beneath the push-through bar with your head supported on the mat.
  2. Place the balls of your feet hip-width apart on the bar, with your knees bent toward your chest.
  3. Grasp the bar just outside your feet.
  4. Curl your head and shoulders toward your thighs.
  5. Press the bar upward by straightening your knees within your comfortable range.
  6. Bend your knees to bring the bar back toward the starting position.
  7. Lower your head and shoulders to the mat.

Form cues

  • Keep your shoulders away from your ears.
  • Exhale as your legs lengthen.
  • Keep pressure even through both feet.

Common mistakes

  • Forcing the knees straightKeep a slight knee bend if straightening fully pulls you out of the rounded position.
  • Jutting the chin forwardLead the curl with your ribs rather than reaching toward your legs with your chin.
  • Rushing the returnResist the spring enough to keep the bar moving slowly as your knees bend.

Safety

A bottom-sprung push-through bar can recoil toward your head or torso if your grip or foot contact slips. Forcing the curl or leg extension can also strain your neck or back.

  • Have a qualified Pilates instructor set the bottom-loaded springs and safety strap to limit bar travel, and directly supervise the exercise.
  • Check that spring clips and bar attachments are secure before getting underneath the bar.
  • Have the instructor control the bar while you place or remove your hands and feet.
  • End the set if you cannot maintain secure contact or control the spring tension.

If you have neck or back pain, osteoporosis, or restrictions on spinal bending, get guidance from a physiotherapist or doctor before attempting this exercise.

Muscles worked

Front

Primary muscles

  • Abs

Secondary muscles

  • Hip Flexors
  • Obliques

Equipment

  • Pilates Cadillac

Sets and reps

Sets
1–2
Target
4–6 reps
Rest
45 sec

Use instructor-selected spring tension; more tension is not necessarily a suitable progression.