How to Do Pilates Traveling Squats

Pilates traveling squats is a standing Pilates leg exercise that will tone and strengthen the quadriceps muscles as well as the inner and outer thigh. Traditional squats are one of the best exercises to tone the buttocks and legs. The Pilates traveling squat works the legs even more due to the leg position and the focus on moving with awareness and control. Also if you are dealing with chronic knee pain, squats can help to strengthen the muscles that support the knees which in turn will help to reduce the pain.

Difficulty: Easy

Instructions

1. Stand up straight with the heels together and the feet turned out as much as you comfortably can. Tighten the abdominal, buttocks and inner thigh muscles.

2. Point your right foot and slide the foot out to the side keeping the leg turned out. Squeeze your inner thigh muscles and press your right heel to the floor landing with the feet a bit wider than hip width apart.

3. Bend both knees and lower into a squat. Reach your buttocks back as if you were about to sit in a chair. Make sure you keep equal weight in both legs. The common mistake is to land in a lunge with more weight in one leg.

4. As you stand up, shift your weight into your right leg and point the left foot. Squeeze the inner thigh muscles and slide the left toes along the floor and bring the legs back together. The heels should be touching with the feet turned out.

5. Repeat traveling to the left. Do 8 to 12 repetitions going right to left.

Tips & Warnings

• To get the most from this movement, contract your inner thigh and buttocks muscles as you slide the foot out and bring the legs together.
• To protect your knees do not lower too low. You should feel this exercise in your thighs, not your knees. Focus on tightening the muscles and only squat as low as you can without knee pain. With continued practice, you will get stronger and be able to go lower.

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