Squats with the Roll Back Bar on the Pilates Cadillac and Tower is one of the first squats you should learn in Pilates if you can. The Roll Back Bar allows you to work your arms evenly as you do the Squat. And while it's easier to do the full version of the Squats with the Arm Springs. Practicing with the Roll Back Bar allows your weaker side to learn from the stronger side. As you become familiar with all the parts of Squats with the Roll Back Bar play with the Single Leg. Then when you feel ready move to Squats with the Arm Springs and then to Squats on the Reformer.
Stand evenly throughout both feet without locking your knees.
Stand facing the Roll Back Bar and poles. Hold the bar with your hand's palms up, thumbs wrapped around the bar. Hold the bar up with bent elbows just shy of 90 degrees. It's important that your biceps do not hold you up or hang off the springs. Standing with your feet parallel and as far away from the poles as your elbows are at shoulder height in the bent position. It's tempting to stand further back to get more help from the springs. But your goal is to not rely too much on the springs as you move.
Maintaining your elbows at the height of your shoulders bend your knees. Lowering down while also keeping your chest up. Instead of leaning back to open the springs to hold you up imagine you are squatting down a wall. Then sliding straight back up stand up. As you stand up continue to hold those elbows up at the level of your shoulders. If that goes well add on.
Flip the palms on the bar and with straight legs round forward and reach the bar towards the floor under your shoulders. Without leaning back pull the bar to your ankles. Reach the bar back under your shoulders and round back up. Repeat. If going well Squat down and then stand up flip the palms and round forward. Pull the bar to your ankles, reach it back under your shoulders and then round back up and flip the palms to Squat again.
Be sure to check out more of my Pilates Cadillac exercises. I want to help you continue your Pilates Cadillac training!