Exercise of the Month: Heel Squeeze Prone

Targets hamstrings, lateral rotators and gluteus maximus; torso stability


  • Begin with your stomach on the Mat, ensuring your pelvis and spine are neutral. Bend your knees, shoulder-distance apart with Fitness Circle® resistance ring between ankles. Place your hands under your forehead with palms down.


To prepare, inhale…

  • EXHALE maintain neutral spine and pelvis, squeeze Fitness Circle gently with your ankles.
  • INHALE slowly release tension on the Fitness Circle.

    Complete 5-8 repetitions with each leg, alternating sides

Remember to start your workout with a warm-up routine. Go to

This exercise is excerpted from the Easy Start Poster included FREE with the purchase of a Spine Supporter or Spine Supporter Combo.

Find more exercises in the STOTT PILATES Manual Library comprised of over 10 titles that document the entire STOTT PILATES exercise repertoire.

Remember to start your workout with a warm-up routine. Go to and click on warm up for a detailed description.

CAUTION: Please note the following important cautions before attempting STOTT PILATES exercises. Consult with your doctor before beginning this or any other exercise program, as not all exercises are suitable for everyone. This or any other exercise program may result in injury.

If you experience pain or discomfort during exercise, stop immediately and consult your doctor. To reduce risk of injury, never force or strain during exercise.

STOTT PILATES videos and manuals are sold without warranties or guarantees of any kind. The creators, producers, performers, participants and distributors cannot guarantee their suitability and safety for each individual.

Any liability, loss or damage in conjunction with any use of this program including but not limited to, any liability, loss or damage resulting from the performance of the exercises demonstrated, or the advice and information given here is expressly disclaimed.