Not squats or lunges — this is the simple Pilates exercise I use to build functional strength in my quads, hip flexors and deep core

As a runner, Pilates is one of my favorite ways to avoid getting injured before I reach the start line. The simple bodyweight exercises help me address imbalances in my body without putting additional strain on tired legs, plus they help strengthen my core and stabilize my hips.

I’ve already shared my favorite Pilates ab exercise for rebuilding my core postpartum, but one of my go-to leg exercises hits the quads, glutes, shins and deep core muscles — and you can do it while kneeling on your exercise mat.

Read on to find out more about the kneeling lean back exercise, its benefits and the variations to try once you’ve mastered the exercise.

As a reminder, if you’re a complete beginner, you’re recovering from a specific injury, or you’re pregnant or postpartum, it’s always a good idea to seek personalized advice from a qualified professional.

What is the exercise?

This Pilates exercise targets the quads and builds elasticity in the thighs and hip flexors. When done correctly, you should be able to feel your quads working hard. You’ll also be working your deep core muscles, which are responsible for stabilizing your body as you move.

You won’t need any additional equipment, but kneeling on a yoga mat can help reduce impact on your joints.

• Start by kneeling on your exercise mat. Engage your core, thinking about squeezing your belly button into your spine, and squeeze your glutes.
• Maintaining a straight line from your head down your spine, lean your torso back, keeping your core and glutes engaged. As you lean back, extend your arms out in front of your body.
• Pause at the bottom of your lean, then squeeze your abs as you reverse the movement and move back to your starting position, lowering your arms to your sides.
• Inhale as you lean back, exhale as you rise back upright.

The key to this exercise is not how far you hinge your body back, but keeping your core engaged and controlling the movement. Be sure not to arch your lower back during this exercise — if you feel this exercise in your back, focus on tucking your tailbone and really squeezing your core, zipping your abs up and in. If you suffer from knee pain, you might want to fold your exercise mat over to increase the cushioning under your knees.

What are the benefits?

If you have tight hip flexors from extended time sitting down or repetitive exercise like cycling and running, this move is a great way to strengthen and stretch your hip flexors. You’ll also be working your quads, which control your body as you lean back to stop you from falling, and your glutes.

You’ll work your deep core muscles, the transverse abdominis, which have to work incredibly hard to stabilize your body during this exercise. This muscle protects your spine from injury as you twist, move and lift.

This Pilates move even strengthens the knee joints, strengthening the tendons and ligaments around the kneecaps.

What are the modifications to try?

Once you’ve mastered the Pilates lean back, here’s how to increase the intensity of the exercise:

• Add weight: Hold a dumbbell in both hands and keep your arms outstretched as you lean your torso backward.
• Add a twist: Adding a twist to this exercise targets the oblique muscles, which run down the side of your torso. As you hinge back, hold the lean, then slowly rotate to the left, then back to center, then to the right.
• Reduce your stability: Another way to increase the difficulty of the exercise is to bring your knees and ankles together. This reduces your stability and forces your muscles to work harder.

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