Pilates
Springboard Kneeling Arm Circle
The Springboard Kneeling Arm Circle uses spring resistance to train shoulder control while you keep your trunk steady in a tall kneeling position.
- Intermediate
- Isolation
- Moderate injury risk
- Rest 1 min
How to do it
- Kneel on the mat facing the board, with your knees hip-width apart and hips over your knees.
- Grasp one handle in each hand with your arms beside your thighs.
- Lift your arms forward to shoulder height with your elbows slightly bent.
- Sweep your arms outward in a wide arc.
- Lower your arms along your sides to return the handles beside your thighs.
Form cues
- Keep your ribs over your pelvis.
- Keep your neck long.
- Maintain the same elbow bend.
- Breathe smoothly throughout the circle.
Common mistakes
- Leaning away from the boardUse lighter springs if you need to shift your torso backward to move the handles.
- Rushing the returnTake as much time lowering your arms as lifting them rather than letting the springs pull you back.
- Forcing a large circleMake the circle smaller if your shoulders hike up or roll forward.
Safety
Excessive spring tension can pull you off balance in kneeling or strain your shoulders during the wide arc. Loose attachments or a released handle can cause a spring to recoil.
- Get hands-on instruction in spring selection and attachment height before your first session.
- Check that the board, spring clips, and handles are secure before taking tension.
- Use matched springs and a kneeling distance that keeps gentle tension at the starting position.
- Keep hold of the handles until the springs are fully unloaded at the end of the set.
Choose a supported supine version if kneeling is uncomfortable or balance is limited; seek advice from a physiotherapist if shoulder pain persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
- Pilates Springboard
Sets and reps
- Sets
- 2–3
- Target
- 6–8 reps each direction
- Rest
- 1 min
Count one complete circle as one rep, reversing the path after completing the first direction.