PILAT3S Library

Master the PILAT3S method, one exercise at a time

Explore a comprehensive library of exercises with detailed videos and instructions. Build confidence, refine your technique, and bring the PILAT3S concept to life through clear, visual learning.
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Platform Squat

Squat facing front or back of the room. Hands in palm position or weights in front of the heart.

  1. Hold.
  2. Heel lifts.

No set springs due to next move.

Down.

Inhale to open, exhale to rise.

Mobilise the ankles, knees, and hips. Strengthen the muscles around the ankles, feet, and knees. Focus on strengthening the quadriceps and gluteals.

Platform extender needed. Dumbbells optional.

Regressions: Squats on the floor.

  1. Option – different arm layers.
  2. Option – weighted arm work.

Lateral Squat

One foot is placed on the platform, the other foot on the carriage. Open the carriage away from the platform, add a controlled squat, slowly rise up, and close the carriage in.

Hold squat and add pulses.

1B, 1Y.

Up.

Inhale to open, exhale to rise.

Mobilise ankle, knees, and hips. Strengthen muscles around the ankles, feet, and knees. Strengthen quadriceps, gluteals, and hamstrings.

Option to add weights.

Regression: Smaller ROM or air sumo squat.

  1. Option to add weight – OH press or hands in front of heart.
  2. Optional – arm layers.

Calf Raises

Parallel heels – lift heels up and down.

Hold heels underneath the footbar.

3R.

Up.

Exhale to extend, inhale to lower.

Mobilise the ankles and knees, strengthen the muscles around the ankles and feet, and stretch and strengthen the calves.

Progression: More springs.

Regressions: Fewer springs.

Alternate heels.

Single Leg Heel Extension

One heel on the footbar, the other leg in the PILAT3S ring. The leg connected to the footbar is the working leg.

  1. Top range pulses.
  2. Bottom range pulses.
  3. Tempo change.

3R, 1B.

Up.

Exhale to extend, inhale to lower.

Mobilise ankle, knee, and hips. Strengthen muscles around the ankles, feet, and knees. Strengthen quadriceps and gluteals, and stretch hamstrings.

PILAT3S ring needed.

Progression: All springs.

Regressions: Fewer springs.

  1. Top range pulses.
  2. Bottom range pulses.
  3. Tempo change.

V Toes Extensions

Heels should be high and touching, knees wrapping out. Extend legs and bend just before the stopper. Maintain a neutral spine.

  1. Top range pulses.
  2. Bottom range pulses.
  3. Tempo change.
  4. Isometric hold.

All springs.

Up or all the way up.

Exhale to extend, inhale to lower.

Mobilise ankle, knee, and hips. Strengthen muscles around the ankles, feet, and knees, as well as the quadriceps and gluteals.

Option to add a ball between heels.

Progression: Top level springs.

Regressions: Fewer springs.

  1. Top range pulses.
  2. Bottom range pulses.
  3. Tempo change.
  4. Isometric hold.

Sumo Heel Extensions

Heels wide on the footbar, push away from the footbar with a neutral spine. You may optionally perform a chest press or use a ring with your arms. Maintain a neutral spine.

  1. Top range pulses.
  2. Bottom range pulses.
  3. Tempo change.
  4. Isometric hold with chest press.

All springs.

Up or all the way up.

Exhale to extend, inhale to lower.

Mobilise ankle, knee, and hips, and strengthen thigh muscles as well as muscles around the ankles, feet, and knees.

  1. Option to add ball in hands.
  2. Option to add dumbbells

Progression: Top level springs.

Regressions: Fewer springs.

  1. Top range pulses.
  2. Bottom range pulses.
  3. Tempo change.
  4. Isometric hold with chest press.

Parallel Heel Extensions

Get into a supine position and push your heels into the footbar with a parallel heel position. Maintain a neutral spine.

  1. Top range pulses.
  2. Arm work.

All springs.

Up or all the way up

Exhale to extend, inhale to lower.

Mobilise ankle, knee, and hips, and strengthen thigh muscles as well as muscles around the ankles, feet, and knees.

Option to add a ball between the thighs.

Progression: Top level springs.

Regressions: Fewer springs.

  1. Top range pulses.
  2. Bottom range pulses.
  3. Tempo change.
  4. Isometric hold with arms.

Platform Glute Bridge

Place your feet on the platform, lift your hips into a glute bridge, then lower through your spine.

  1. Pulses at top range.
  2. Hold.
  3. Hamstring curls.
  4. Single leg lifts.

1R, 1B, 1Y.

Down.

Inhale to prepare, exhale to lift hips.

Develop strength of the core, gluteals, and hamstrings.

Option to add ball.

Progression: Fewer springs.

Regressions: More springs.

  1. Option to add ball for inner thigh squeezes.
  2. Pulses at top range.
  3. Hold.
  4. Hamstring curls.
  5. Single leg lifts.

Footbar Ring Glute Bridge

Place your heels on the footbar, lift your hips into a glute bridge, squeeze the PILAT3S ring at the top of the movement, and lower through the spine.

  1. Squeeze PILAT3S ring at top range.
  2. Top range pulses.
  3. Hold.

1R, 1B, 1Y.

Up.

Inhale to prepare, exhale to lift hips. Exhale to squeeze ring.

Develop strength of the core, gluteals, adductors, abductors, and hamstrings.

PILAT3S ring needed.

Progression: Fewer springs.

Regressions: More springs.

  1. Add different arm movements.
  2. Add more inner thigh squeezes.

Footbar Glute Bridge

Heels on the footbar, lift the hips to perform a glute bridge, then roll back down through the spine.

  1. Pulses at top range.
  2. Hold.
  3. Hamstring curls.
  4. Single leg lifts.

1R, 1B, 1Y.

Up.

Inhale to prepare, exhale to rise.

Develop strength of the core, internal and external obliques, gluteals, and hamstrings.

Option to add ball in-between thighs.

Progression: Fewer springs.

Regressions: More springs.

  1. Single leg lifts.
  2. Add arm options.
  3. Inner thigh ball squeezes.

Box Curtsey Lunge

Feet in a turned-out position, facing the front of the room. The foot nearest the carriage stays on the box, the other against the shoulder rest. Lower into the curtsy lunge and slowly rise up.

  1. Hold.
  2. Drop into the supporting leg.
  3. Small scooters.

1B.

Down or up.

Floor Box.

Inhale to lower, exhale to rise.

Develop strength of the core, internal and external obliques, gluteals, quadriceps, and hamstrings.

Option to add ball.

Progression: 1Y.

Regression: More springs to help with stability.

Modifications: Ground lunge.

  1. Option to add arm combinations.
  2. Option to add a ball to extension overhead.

Box Lateral Lunge

One foot on the box and the other leg up against the shoulder rest, facing the side of the room. Drop down into a lunge, keeping weight over the supporting leg, then rise up to stand.

  1. Hold.
  2. Drop into the supporting leg.
  3. Small scooters.

1B.

Down or up.

Floor Box.

Inhale to lower, exhale to rise.

Develop strength of the core, obliques, gluteals, quadriceps, and hamstrings.

Option to add dumbbells.

Progression: Adding weights or fewer springs.

Regression: More springs – kneeling splits.

  1. Option to add arm combinations.
  2. Option to add dumbbells – framing knee or light weight overhead extension.

Box Lunge Row

Box up against footbar, facing back, with the outside foot on the box and the other on the platform or footbar. Add a row with the nearest short strap using the hand nearest the reformer. Keep knees at two 90-degree angles.

Hold.

1B or 1Y.

Down or up.

Floor Box.

Exhale to row arm, inhale to release.

Develop strength of the core, obliques, scapular stabilisers, gluteals, quadriceps, hamstrings, and biceps.

Progression: Foot on the footbar.

Regression: 1Y or ground lunge.

Side Lying Clock

Lying on one side with a ball under your head and your elbow facing the side, hug onto the shoulder rest with your other hand. Push your glutes to the back of the carriage, keeping your shins in line with the front of the carriage to create two 90-degree angles. Place your top foot in the long strap. Lift the top leg and extend it away, keeping the leg straight. Bring the foot in line with your eyeline, then push it back in so your body forms one long line.

  1. Hold extension.
  2. Small lifts at top range.
  3. Little circles at full extension

1B.

Down or up.

Inhale to bring leg in front of eyeline, exhale to push away.

Develop strength of the core, internal and external obliques, scapular stabilisers, gluteals, and hamstrings.

Ball needed.

Progression: More springs.

Regression: Fewer springs.

Side Lying Leg Press

Lying on one side, place a ball under your head. Push your glutes to the back of the carriage, keeping your shins in line with the front of the carriage to create two 90-degree angles. Place your top foot in the long strap and push your leg away from your centre point.

  1. Hold extension.
  2. Small lifts at top range.
  3. Little circles at full extension

1B, 1Y.

Down or up.

Exhale to press, inhale back to centre.

Develop strength of the core, internal and external obliques, scapular stabilisers, gluteals, and hamstrings.

Ball needed.

Progression: More springs.

Regression: Fewer springs.

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