Pilates Knee Press Exercise

Video Transcript

"All right. Now we're going to do a knee press. You need to make sure you're set up before you have any movement of the leg. In this case, it's just the leg, no arm. So, it's a nice inhale long spine through the tailbone, through the back, and the crown of the head. Inhale and exhale. Without rounding the back, squeeze through the lower glutes. Now that's going to be very key to this movement. One knee is going to move. The leg that's moving the knee will lift the knee off the floor just slightly. And it's going to press away and then return back to the starting position. If you are engaged and you're using that lower glutial squeeze, or crushing the walnut, you're not going to be able to expand the leg very high out. It lifts off the floor maybe four to six inches. You press the air out, and then squeeze like you're pressing a ball between your legs. So press out and squeeze in. Important also, on the supporting leg, to keep your toenails down or your shoelaces, if you were to have shoes on. Hands under the shoulders, knees start hip-width apart. Again, press out and squeeze in. And that's how you do it from all fours."