Pilates
Cadillac Thigh Stretch
The Cadillac Thigh Stretch is a spring-assisted kneeling lean that challenges the front of your thighs while training you to keep your hips and trunk steady.
- Intermediate
- Isolation
- Moderate injury risk
- Rest 45 sec
How to do it
- Kneel on the Cadillac mat facing the spring attachments, with your knees hip-width apart.
- Grasp a spring handle in each hand with your arms extended forward.
- Position your shoulders, hips, and knees in one upright line.
- Lean backward from your knees, keeping your torso and thighs in that straight line.
- Return to upright along the same path.
Form cues
- Keep your neck long.
- Keep your elbows soft.
- Exhale as you return.
Common mistakes
- Sitting back toward your heelsKeep the front of your hips open so the movement comes from your knees rather than a fold at your hips.
- Arching your lower backDraw your lower ribs toward your pelvis to keep your back from bending as you lean.
- Pulling yourself up with your armsKeep your arm position steady so your thighs control the return.
Safety
A deep or uncontrolled lean can overload your knees as the thighs lengthen under tension. Losing your grip or using unsecured springs can cause a sudden recoil or loss of balance.
- Have a qualified Pilates instructor set the spring attachments and assistance before your first attempt.
- Check that spring clips are fully closed and the mat gives your knees secure support.
- Start with a shallow lean and increase the range only while you can reverse it smoothly.
- Stop the set if you feel knee pain or cannot control the return.
If kneeling is painful or you have an existing knee or lower-back condition, ask a physiotherapist about a suitable alternative before attempting this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Cadillac
Sets and reps
- Sets
- 2–3
- Target
- 6–8 reps
- Rest
- 45 sec
Use a slow, even tempo rather than trying to lean as far back as possible.