Hamstring Stretch on a Barrel With Bent Knees in Pilates

The Pilates ladder barrel is a fitness apparatus designed to improve your flexibility through a variety of exercises. One such exercise to help stretch out tight hamstrings is the bent-knee stretch. Whether your hamstrings have tightened up due to a long day sitting behind a desk or because you've just completed a long run, this stretch helps relieve muscle tension and improves the range of motion in your hips. You have a choice when performing this stretch -- standing between the ladder and barrel or behind the ladder.

  1. Ladder Barrel Description

    • A Pilates ladder barrel consists of two main parts -- a large rounded part, called the barrel, and two wooden uprights with rungs, referred to as the ladder. The barrel is connected to the ladder by two rails, and the distance between the two can be adjusted to accommodate different body heights. To change the distance, loosen the locking knobs on the rails, slide the barrel to the desired distance and tighten the knobs. The height of the barrel is about 36 inches and is upholstered for comfort. The ladder is slightly higher, at about 38 inches. You can purchase optional vertical and horizontal padded foot plates that act as stoppers and are positioned at the base of the ladder.

    On-the-Barrel Stretch

    • Stand between the ladder and the barrel with your back to the ladder. Move backward until your butt is against the ladder and then reach back and grasp the top rung. Lift your right leg, bend your right knee and place the ball of your foot about three quarters of the way up on the barrel. While keeping a slight bend in your left knee and keeping your back straight and head up, move your hips forward toward the barrel into a forward lunge position. Stop when you feel the stretch at the front and back of your left thigh and in front of your left hip. Hold the stretch 30 seconds, reverse your movement and repeat with your left leg.

    On-the-Barrel Variation

    • Start in the same position, standing between the ladder and the barrel. Lift your right leg and place the back of your right heel on the top of the barrel. Keep a slight bend in your right knee and keep your left leg straight with an unlocked knee. While keeping your back straight and hips level, lean or hinge forward until you feel the stretch at the back of your right leg. Hold the stretch 30 seconds, reverse your movement and repeat with your left leg.

    On-the-Ladder Stretch

    • Face the ladder and position yourself an arm's length away. With your feet hip-width apart and a firm grasp of the top rung, lift your right leg and place the ball of your foot on the highest rung you comfortably can. Bend your right knee, move your hips toward the ladder and lift your torso up into a forward lunge position. Stop when you feel the stretch at the front and back of your left thigh and in front of your left hip. Hold the stretch for 30 seconds, relax, reverse your movement and repeat with your other leg. If your hamstrings are tight, start on a lower rung and, as you gain more flexibility, move your foot to a higher rung.

    Barrel-Stretching Tips

    • These barrel stretches are most effective if you keep your shoulders and hips square to the barrel or ladder and concentrate on lengthening your spine from the top of your head to your tailbone. Avoid hunching your shoulders or rounding your back. Keep your movements slow and controlled with no bouncing.