Pilates Chair Jackknife

How to do it

1. Lie on your back with your head toward the chair, close enough to reach the pedal overhead.
2. Press the pedal down with both palms, keeping your arms long.
3. Extend your legs toward the ceiling.
4. Roll your pelvis off the floor, bringing your legs overhead.
5. Raise your feet toward the ceiling with your weight supported across your shoulders and upper back.
6. Roll your spine back onto the floor gradually, with your legs pointing upward.
7. Return your feet to the floor with bent knees after your final repetition.
8. Release the pedal slowly.

Safety

Rolling too far or losing control can shift pressure onto your neck. An unstable chair or uncontrolled spring-loaded pedal can cause a fall, impact, or finger injury.

• Learn this version with qualified, hands-on Pilates instruction and direct spotting.
• Have the spring setting and pedal travel selected for this exercise before starting.
• Check that the chair is stable, springs are secure, and your head and fingers are clear of moving parts.
• Keep your head still throughout the inversion; end the set if you feel neck pressure or cannot control the pedal.

If you have neck or back problems, osteoporosis, or medical advice to avoid inversions, get clearance from a physiotherapist or doctor before attempting this exercise.

Sets and reps

Sets

1–2

Target

3–5 reps

Rest

1 min

Use this low-volume starting range only after you can perform the movement safely under supervision.