Pilates
Pilates Chair Bridging Leg Pump
The Pilates Chair Bridging Leg Pump combines a held bridge with presses on a spring-loaded pedal. It trains your glutes and thighs while challenging you to keep your pelvis steady.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min
How to do it
- Lie on your back facing the chair, with your knees bent.
- Place your feet hip-width apart on the pedal.
- Lift your hips into a bridge supported by your feet and upper back.
- Press the pedal downward by extending your knees while keeping your pelvis at the same height.
- Let your knees bend as you control the pedal back to its starting height.
- Lower your hips to the floor after the final pump.
- Remove your feet once the pedal is stationary.
Form cues
- Keep your knees tracking over your toes.
- Keep your ribs from flaring.
- Breathe out through each press.
Common mistakes
- Locking your kneesFinish each press with a slight knee bend rather than pushing into a locked position.
- Uneven foot pressurePress equally through both feet so one side of your pelvis does not twist.
Safety
A slipping foot or uncontrolled spring return can suddenly remove support beneath your bridge. Raising your hips beyond your available range can also strain your lower back.
- Check that the chair cannot slide and that springs and pedal attachments are secure; connect split pedals for this two-foot version.
- Use a spring setting that you can control in both directions with your hips on the floor before attempting the bridge.
- Keep your head facing upward with your weight across your upper back, not your neck.
- End the set if you cannot maintain your bridge or control the pedal.
Choose the supine version with your hips down if you cannot comfortably hold a bridge; seek physiotherapist advice first if you have ongoing back, neck, or knee pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Chair
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 1 min
Count one controlled pedal press and return as one rep.