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Side Pull Up on the Pilates Wunda Chair

IntermediateStrengthTier T3

You step onto the pedal and press it down, step onto the chair, and pivot to face the side with your inside foot parallel on the pedal. You cross the outside leg in front without letting it touch and wrap your hands around the chair.

Targets: Hip
Muscles: Latissimus Dorsi

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 spring and one bottom spring, step onto the pedal to press it down, step onto the chair and pivot to face the side.
  • Place the inside foot parallel on the pedal, cross the outside leg in front held by the seat in turnout, and wrap the hands on the chair's front and back.
  1. She stands pivoted side-on on the wunda chair, her inside foot placed parallel on the pressed-down spring pedal, her posture tall and beginning to settle into the mount.

    Step 1 of 5

    Step onto the pedal and press it down, step onto the chair, and pivot so you face the side with the inside foot parallel on the pedal.

  2. Her outside leg is crossed in front of the standing leg held free by the seat of the chair in a turned-out hip, her hands wrapped around the front and back edges of the chair, her shoulders squared over her hands and her spine tall.

    Step 2 of 5

    Cross the outside leg in front without letting it touch, held by the seat in turnout, and wrap your hands around the front and back of the chair with the shoulders squared.

  3. The spring pedal is lifted under her inside foot driven from the standing leg and center, her outside leg still crossed free, her hands steady on the chair and her spine tall on her seat.

    Step 3 of 5

    Staying tall on your seat, pull the pedal up from the standing leg and center, the arms holding you so you do not fall into or out of the chair.

  4. The pedal is lowered back down under her inside foot controlled through the leg and center, her outside leg still crossed and held by the seat, her hands steady on the chair's edges.

    Step 4 of 5

    Reach the pedal down through the leg and center, controlling the spring, and repeat the lifts while keeping the shoulders square.

  5. She stands pivoted side-on on the wunda chair, her inside foot placed parallel on the pressed-down spring pedal, her posture tall and beginning to settle into the mount.

    Step 5 of 5

    Step onto the pedal and press it down, step onto the chair, and pivot so you face the side with the inside foot parallel on the pedal.

Safety Information

The outside leg crosses in front without touching and is held by the seat in turnout, the hands grip the front and back of the chair, the shoulders square to the hands, and the goal is standing-leg strength not closing the spring. 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.