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Standing bow

Target Hamstrings  ·  Equipment Body weight  ·  Level Beginner  ·  Reps 3

Standing bow is a beginner-level martial arts movement targeting the hamstrings, written in Posecode, a small open-source language that capable language models can use to describe human movement as text. Authored joint targets and reach-IK solves are constrained to Posecode's configured per-axis bounds. Those bounds constrain the visualization, but they do not certify that a complete movement is safe or clinically correct. This page documents a code example; it is not exercise instruction.

Movement phases

Phase cues are display-only coaching text. The executable joint and contact directives in the source below determine the animation.

1. Bow2s · flow Hinge forward from the hips into a respectful bow, back flat
2. Rise2s · settle Return smoothly to standing

The .posecode source

This is the exact text used by the linked playground animation: phases and joint angles, not 3D transforms.

posecode posture "Standing bow"
  rig humanoid
  pose start = standing

  step "Bow" 2s flow:
    pelvis: hinge 35
    neck: flex 15
    shoulders: extend 5
    ground-lock: feet
    cue "Hinge forward from the hips into a respectful bow, back flat"

  step "Rise" 2s settle:
    pelvis: hinge 0
    neck: flex 0
    shoulders: extend 0
    ground-lock: feet
    cue "Return smoothly to standing"

  repeat 3

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