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Standing Leg Pumps on the Wunda Pilates Chair

IntermediateStrengthTier T2

A standing leg press on a Pilates chair. You stand facing the chair with one foot on the floor and the ball of the other foot on the pedal, then press the pedal down and let it rise.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man stands facing a Pilates chair, his left foot flat on the floor and the ball of his right foot resting on the sprung pedal, his legs parallel, hips level, hands crossed at his chest in the genie position.

    Step 1 of 5

    Stand facing the chair with one foot on the floor and the ball of the other foot resting on the pedal, your legs parallel, hips level and hands crossed in the genie position.

  2. The man presses the chair pedal downward through the ball of his right foot, his right leg extending against the spring, his hips still level and his hands in the genie position.

    Step 2 of 5

    Exhale and press the pedal down through the ball of your foot, keeping your hip and leg aligned and your hips level.

  3. The man lets the chair pedal rise under control, the ball of his right foot riding it upward, his knee softening as the spring returns the pedal, hips still level.

    Step 3 of 5

    Inhale and let the pedal rise back under control, the ball of your foot riding it up while your hips stay level.

  4. The man stands facing the chair with the pedal settled at its sprung height under the ball of his right foot, his legs parallel, hips level and hands still in the genie position.

    Step 4 of 5

    Finish standing level and aligned as the pedal settles at its sprung height, ready for the next repetition.

  5. A man stands facing a Pilates chair, his left foot flat on the floor and the ball of his right foot resting on the sprung pedal, his legs parallel, hips level, hands crossed at his chest in the genie position.

    Step 5 of 5

    Stand facing the chair with one foot on the floor and the ball of the other foot resting on the pedal, your legs parallel, hips level and hands crossed in the genie position.

Breathing

  • Exhale to press the pedal down; inhale to return the pedal to the starting position.

Safety Information

Hands may rest on the handles for the easier version. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.