Knee Stretches

Knee Stretches is an effective Pilates exercise that focuses on strengthening the core muscles, thighs and hip flexors. The exercise is often performed on a Pilates Reformer, but can also be adapted for mat training. It helps improve mobility in the hips, strengthen the quadriceps, and stabilize the lower back. Knee Stretches also contribute to better balance and body control.

Correct execution

How to perform Knee Stretches correctly:

  1. Start on all fours, with your knees placed directly below your hips and your hands directly below your shoulders.
  2. Breathe in, and as you breathe out, pull your knees slightly off the mat so that they hover a few centimeters above the ground.
  3. Keep your back straight and stable, and pull your knees slightly towards your body, without changing the position of your back.
  4. Push your knees back to the starting position and repeat the movement with a controlled flow.
  5. Keep your upper body stable throughout the exercise, and make sure your hips don't drop or rise.

Common errors

Avoid these common mistakes to maximize the effect of Knee Stretches :

  • Rounding the back: Make sure the back remains neutral throughout the movement to avoid strain.
  • Too big movements: Keep the movements small and controlled to activate the core muscles properly.
  • For fast movement: Perform the exercise slowly to ensure proper muscle engagement.

Video Demonstrations

These videos provide a good demonstration of Knee Stretches :

Modifications and variants

Adapt the exercise to your level:

  • Beginners: Keep your knees close to the floor and perform small movements to build strength and stability.
  • Advanced: Increase the difficulty by adding more repetitions or raising your knees higher off the mat.

Number of repetitions and sets

Perform Knee Stretches in 2-3 sets of 8-12 repetitions . Gradually increase the number of repetitions as you get stronger.

Breathing technique

Breathe in as you prepare the movement, and breathe out as you pull your knees towards your body. Control your breathing to keep your core stable.

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