Horizontal squat: best pelvic floor exercise
(When the thigh bones are horizontal, the glutes and floor are working!)
Inspired by spanish research…
This teaching clip is inspired by a physiotherapy research team based in Madrid. Their article, “Which Positions Optimize Pelvic Floor Activation in Female Athletes?” was published in January 2025.
The report showed that the two best exercises to recruit the floor are "Off-knees quadruped" (like crawling but with knees off the ground) and "Parallel Squat" (thighs are parallel with the ground).
Teachable exercises…
The research inspired me to explore and teach: “Parallel Squat” and “Chair Split Squat.” (We make the moves fun and useful - enjoy!)
This is not Pilates in terms of “classic moves”
It is however very much Pilates if you layer in the principles of lengthening, relaxing, smoothness of movement, and breathing with a relaxed neck and throat.