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Going Down the Mountain on the Pilates Wunda Chair

IntermediateStrengthTier T3

You stand in the center of the wunda chair top facing the pedal side, heels together and toes apart. You reach the ball of one foot back to the pedal and lower into a squat, then stand tall as you work the pedal down and up.

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • With one top and one bottom spring, stand centered on the chair top facing the pedal side, heels together and toes apart.
  • Reach the ball of one foot back to the pedal, keeping your torso tall before you lower.
  1. He stands tall centered on the wunda chair top facing the pedal side, his heels together and toes apart, his arms settled at his sides and his gaze forward.

    Step 1 of 5

    Stand in the center of the chair top facing the pedal side, heels together and toes apart, torso tall.

  2. The ball of his one foot is reached back onto the spring pedal as his body lowers into a squat, his supporting heel reaching down into the chair top and his torso staying tall.

    Step 2 of 5

    Reach the ball of one foot back to the pedal and lower your body into a squat, the heel on the chair top reaching down.

  3. His pedal leg works the spring pedal down and up behind him while he holds the low squat on the chair top, the drive coming from the back of that leg, his torso still tall.

    Step 3 of 5

    Stand tall through the squat and work the pedal down and up with the back of the pedal leg, keeping the hips quiet.

  4. He is rising back toward tall on the chair top with the pedal lifted under control beneath his foot, his heels-together line restored and his torso tall.

    Step 4 of 5

    Lift the pedal up under control and rise back toward tall on the chair top, ready to turn and switch sides.

  5. He stands tall centered on the wunda chair top facing the pedal side, his heels together and toes apart, his arms settled at his sides and his gaze forward.

    Step 5 of 5

    Stand in the center of the chair top facing the pedal side, heels together and toes apart, torso tall.

Safety Information

Lower into the squat with the heel on the chair reaching down, and work the pedal down and up from the back of the pedal leg rather than bouncing it. Warning: it may not be ideal for some knee, ankle, hip or lower-back issues. 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.