Pilates
Pilates Chair Kneeling Mermaid
The Pilates Chair Kneeling Mermaid is a kneeling side bend using a spring-loaded pedal. It trains controlled movement through your waist while you keep your pelvis steady.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Kneel upright beside the chair with your knees hip-width apart.
- Place your nearer palm flat on the pedal.
- Reach your free arm overhead.
- Side-bend toward the chair, pressing the pedal downward with your supporting hand.
- Return your trunk upright as the pedal rises under control.
Form cues
- Lengthen through your fingertips.
- Keep space between shoulder and ear.
- Breathe into the open side.
- Keep your chest facing forward.
Common mistakes
- Shifting your hips sidewaysKeep your pelvis over your knees rather than moving it away from the chair.
- Collapsing into the supporting armMaintain a long supporting arm without locking your elbow.
- Chasing pedal depthUse only the range that lets you create a smooth curve through your side rather than a sharp crease at your waist.
Safety
An abrupt spring-assisted return can pull you off balance or strain your supporting wrist and shoulder. Forcing the side bend can irritate your back.
- Check that the chair is stable and its springs and pedal connections are secure.
- Use spring resistance that allows smooth one-handed pedal control without pulling you out of position.
- Keep fingers clear of pedal hinges and gaps between moving parts.
- Place a firm pad under your knees if the floor is uncomfortable.
Choose a seated version or seek advice from a physiotherapist first if kneeling, supporting weight through your wrist, or side-bending causes pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Chair
Sets and reps
- Sets
- 1–2
- Target
- 5–8 reps per side
- Rest
- 45 sec
Complete your repetitions on one side before repositioning for the other.