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Pilates

Ladder Barrel Grasshopper

The Ladder Barrel Grasshopper is a face-down Pilates exercise combining bent-knee leg lifts with small heel beats to train your glutes, lower back, and leg control.

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

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

How to do it

  1. Lie face down across the barrel with your hips supported on its crown, facing the ladder.
  2. Grasp a reachable ladder rung with both hands.
  3. Extend your legs behind you, with your feet together.
  4. Bend your knees to bring your heels toward your buttocks.
  5. Raise your thighs a few inches while keeping your hips supported.
  6. Straighten your knees to reach your legs back.
  7. Tap your heels together three times, opening your legs slightly between taps.
  8. Lower your legs with control to finish the repetition.

Form cues

  • Keep the back of your neck long
  • Draw your shoulders away from your ears
  • Exhale as your thighs rise

Common mistakes

  • Throwing the legs upwardUse a slow lift rather than a kick so your body does not rock across the barrel.
  • Overarching the lower backReduce the lift height until you can maintain gentle abdominal support without pinching your lower back.
  • Slamming the heels togetherMake each heel contact light rather than using force to create the beat.

Safety

Losing your grip or shifting too far over the barrel can cause a head-first fall. Forcing the leg lift as you fatigue can also strain your lower back.

  • Check that the barrel adjustment is locked, the rungs are secure, and the apparatus cannot slide.
  • Have someone familiar with the apparatus assist your first attempts and your mount and dismount.
  • End the set when your grip slips or you cannot control your position.
  • Stop if you feel sharp pain or pressure in your spine.

If you have back or neck pain, wrist limitations, or difficulty getting on and off the barrel, seek guidance from a physiotherapist before attempting this version.

Muscles worked

Back

Primary muscles

  • Glutes
  • Lower Back

Secondary muscles

  • Hamstrings
  • Rear Delts

Equipment

  • Pilates Ladder Barrel

Sets and reps

Sets
1–2
Target
4–6 reps
Rest
45 sec

Count one complete bend, lift, straighten, beat, and lower sequence as one repetition.