Pilates
Pilates Chair Standing Frog
Pilates Chair Standing Frog uses a supported, turned-out stance on a spring-loaded pedal to train inner-thigh and glute control as you bend and straighten your legs.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 1 min
How to do it
- Stand facing the chair, close enough to reach the seat comfortably.
- Place your hands firmly on the front corners of the seat.
- Press the pedal toward the floor with one forefoot.
- Place your other forefoot on the pedal with your heels together and toes slightly apart.
- Support part of your weight through your hands.
- Bend your knees outward to let the pedal rise through a comfortable range.
- Extend your legs to press the pedal back down without locking your knees.
Form cues
- Keep your pelvis level.
- Track knees over your toes.
- Keep breathing through the effort.
- Keep your shoulders away from your ears.
Common mistakes
- Forcing a wide turnoutUse a small turnout from your hips rather than twisting your feet farther outward.
- Letting the springs pull you upwardSlow the pedal's return so you control its movement throughout the repetition.
- Folding deeper to gain rangeLimit the knee bend to the range you can manage without changing your trunk position.
Safety
Losing balance on the moving pedal can cause a fall. An uncontrolled spring return can trap fingers or strike your feet, especially during mounting and dismounting.
- Have a qualified Pilates professional choose the spring setting and supervise your first attempts.
- Check that the chair cannot slide, the springs are secured, and any split pedal is connected for two-foot use.
- Keep fingers clear of the pedal hinges and spring mechanism.
- To dismount, hold the pedal down with one foot while stepping the other onto the floor, then guide the pedal upward before removing your foot.
Choose a supported lying frog variation or seek professional advice first if you have balance problems or pain in your wrists, hips, knees, or ankles.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Chair
Sets and reps
- Sets
- 1–2
- Target
- 6–10 reps
- Rest
- 1 min
Start with a short range and finish the set before fatigue affects your balance.