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As the year gets into full swing, it’s a great time to focus on movements that ground us, build strength and promote resilience and balance. Our February Exercise of the Month, Knee Lift - Feet Pulling Straps on the Short Box, is taught by Bianca Bolissian, Merrithew® Lead Instructor Trainer based at our Toronto Corporate Training Center (CTC) and demonstrated by Melina Caleffi, Merrithew® Instructor Trainer from Espaco Manawa (HC) in Sao Paulo, Brazil.
This exercise challenges your core, glutes, balance and coordination while offering a thoughtful way to reconnect with your body and build stability as the year unfolds.
Benefits of the Knee Lift Feet Pulling Straps Exercise
This exercise delivers a wide range of benefits, including:
- Core Strength: Engages deep abdominal muscles for stability and control.
- Lower-Body Engagement: Activates especially the glutes and also adductors to maintain alignment and proper biomechanics.
- Hip Stability: Strengthens the gluteus medius and other abductors on the top hip.
- Coordination and Balance: Requires precise control to maintain control of torso and pelvis against movement of the limb.
Tips for Success
To maximize the effectiveness of this exercise, keep the following in mind:
- Align Pelvis and Shoulders: When lying on the short box, ensure your pelvis is aligned with your shoulders to support proper form.
- Engage Your Core: Keep your abdominal muscles active to support your spine and maintain balance.
- Controlled Movements: Avoid rushing through the exercise. Smooth, deliberate motion maximizes effectiveness.
- Alignment Matters: Ensure your spine remains neutral and your shoulders stay stable throughout.
- Modify If Needed: Adjust the spring tension or limit the range of motion if you’re new to this exercise.
Who Can Benefit?
This exercise is particularly beneficial for:
- Clients focused on improving hip strength and stability: Strengthens the gluteus medius and activates the abductors to support better alignment and control around the hip joint.
- Those seeking to balance and stabilize the lower body: Improves coordination and helps build a strong, stable foundation for movement.
- Practitioners working on core engagement: Encourages core activation in conjunction with hip and glute stability for a well-rounded challenge.
Looking to Challenge Yourself?
For an added challenge, increase the spring resistance or hold the knee lift for a longer duration before lowering your leg. This intensifies the core and stabilizer engagement, taking your practice to the next level.
Explore this exercise and more on Merrithew Connect™, our digital streaming platform for Pilates professionals and enthusiasts!
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Are you a Merrithew Instructor Trainer interested in sharing an exercise with our community? Write to us at communications@merrithew.com for your chance to be featured in our most popular blog series.