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Centering on the Pilates Ped-o-Pul

IntermediateStrengthTier T2

A standing knee bend on a Pilates Ped-o-Pul. You hold the spring handles at shoulder height, lift onto the balls of your feet, then bend your knees and lower down the pole with the springs for support.

Targets: Knee

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

Set up

  • Stand on the platform with the spine lengthened along the pole and one spring handle in each hand, hands out to the sides at shoulder height.
  • Using the springs for support, lift onto the balls of the feet before the descent.
  1. A woman stands on the ped-o-pul platform on the balls of her feet, spine along the pole, both arms held out at shoulder height in the spring handles.

    Step 1 of 5

    Bring your hands out to the sides at shoulder height and, using the springs for support, lift onto the balls of your feet.

  2. She bends both knees and slides straight down the pole into a knee bend, arms still out at shoulder height, the springs supporting the descent.

    Step 2 of 5

    Bend the knees and lower down the pole into a supported knee bend, keeping the arms at shoulder height the whole time.

  3. She reaches her supported depth and lowers both arms down to her sides, the knee bend held.

    Step 3 of 5

    At the end of the range, bring the arms down to the sides.

  4. She presses the handles, lifts from the waist and lengthens back up the pole to the tall balls-of-feet start.

    Step 4 of 5

    Press into the handles, lift from the waist and lengthen back up to the starting position.

  5. A woman stands on the ped-o-pul platform on the balls of her feet, spine along the pole, both arms held out at shoulder height in the spring handles.

    Step 5 of 5

    Bring your hands out to the sides at shoulder height and, using the springs for support, lift onto the balls of your feet.

Safety Information

Caution: always stand securely on the base because the pole may tip over. 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.