Pilates
Pilates Chair Pull-Up
The Pilates Chair Pull-Up is a supported pike lift using a spring-loaded pedal. It trains abdominal control and shoulder stability as you raise your hips over your hands.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Face the chair with your palms shoulder-width apart on the seat.
- Press the pedal to its lowest position with one foot.
- Place your other foot beside the first on the pedal.
- Shift your shoulders over your wrists.
- Round your back into a pike with your head between your upper arms.
- Lift your hips toward the ceiling, allowing the pedal to rise beneath your feet.
- Lower your hips slowly until the pedal returns to its starting position.
Form cues
- Keep your neck relaxed.
- Spread your upper back wide.
- Exhale as you lift.
Common mistakes
- Jumping off the pedalInitiate the lift by drawing your abdomen inward rather than pushing off with your legs.
- Bending your elbowsKeep your arms straight without forcing your elbows backward.
- Swinging forwardReduce the lift height so your shoulders do not drift beyond your hands.
Safety
Losing balance in this inverted position can cause a fall or overload your wrists and shoulders. An unsecured chair or poorly controlled spring-loaded pedal can move suddenly.
- Check that the chair cannot slide or tip, the springs are secure, and split pedals are connected for two-foot use.
- Have a qualified Pilates instructor select spring assistance and supervise your first attempts; lighter springs are not necessarily easier.
- End the set when you can no longer control the pedal's movement.
- To dismount, lower the pedal fully, step one foot onto the floor, and guide the pedal upward with the remaining foot before releasing your hands.
If you have wrist, shoulder, neck, or back pain, or difficulty tolerating inverted positions, seek advice from a physiotherapist or doctor before attempting this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Chair
Sets and reps
- Sets
- 2–3
- Target
- 4–6 reps
- Rest
- 1 min 30 sec
Start with a small lift range and prioritize smooth repetitions over height.