Pilates
Springboard Thigh Stretch
The Springboard Thigh Stretch is a spring-assisted backward lean from tall kneeling. It challenges your thighs as they control the movement and your core as it keeps your trunk steady.
- Intermediate
- Isolation
- Moderate injury risk
- Rest 1 min
How to do it
- Kneel on the mat facing the springboard with your knees hip-width apart.
- Grasp one handle in each hand with your arms reaching forward.
- Rise into tall kneeling with your shoulders, hips, and knees aligned.
- Lean backward from your knees, moving your thighs and trunk together.
- Return to upright kneeling along the same path.
Form cues
- Keep your ribs stacked over your pelvis.
- Relax your shoulders away from your ears.
- Exhale as you return.
Common mistakes
- Sitting toward your heelsGently tighten your buttocks to keep the front of your hips open throughout the lean.
- Pulling yourself up with your armsKeep your elbows at a steady angle so your thighs control the return.
- Arching your lower backShorten the lean until you can keep your lower back's shape unchanged.
Safety
A deeper lean increases the demand on your thighs and knees; dropping backward under fatigue can strain them. An insecure attachment or lost grip can remove spring support unexpectedly.
- Have a qualified Pilates professional establish the spring height, tension, and kneeling distance for your first session.
- Check that the board is secure and the springs, clips, and handles are undamaged and fully attached.
- Use enough mat padding to avoid uncomfortable pressure on your kneecaps.
- Start with a shallow lean and end the set if you cannot reverse it smoothly or feel joint pain.
If kneeling causes knee pain or you have a recent knee or back injury, choose a comfortable alternative and seek advice from a physiotherapist before trying this movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
- Pilates Springboard
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps
- Rest
- 1 min
Use slow repetitions rather than trying to reach your deepest possible stretch.