Pilates
Pilates Chair Corkscrew
In this floor-supported version, the Pilates Chair Corkscrew pairs small leg circles with a steady hold on the pedal to train abdominal control.
- Intermediate
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back with knees bent, feet flat, and your head near the chair pedal.
- Grasp the pedal with both hands above your head, about shoulder-width apart.
- Press the pedal slightly downward to a position you can hold steadily.
- Extend both legs toward the ceiling.
- Trace a small circle with your legs together, returning to the starting position above your hips.
- Reverse the circle for your next repetition.
- Place your feet back on the floor with knees bent after your final repetition.
- Guide the pedal back to its resting position.
Form cues
- Keep your ribs heavy.
- Reach long through your heels.
- Keep your neck relaxed.
- Breathe throughout each circle.
Common mistakes
- Circling too wideShrink the circle until your pelvis stays grounded without your lower back arching.
- Pedal bobbingMaintain even pressure through both hands instead of pumping the pedal as your legs move.
- Swinging through the bottomUse a slow, even pace throughout the circle rather than letting momentum carry your legs.
Safety
Large circles or fatigue can strain your lower back as control fades. A slipping grip can let the spring-loaded pedal recoil, potentially straining your shoulders or trapping your fingers.
- Have a qualified Pilates instructor select the spring setting before your first attempt.
- Check that the chair cannot slide and that its springs and pedal connections are secure.
- Keep your fingers away from hinges and spring attachments.
- End the set before your grip or abdominal control gives out.
If overhead arm positioning or leg circles cause shoulder, neck, or back pain, choose a bent-knee mat version and seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Chair
Sets and reps
- Sets
- 2–3
- Target
- 4–6 reps per direction
- Rest
- 45 sec
Count one complete circle as one rep; this version does not include a rollover.