Pilates
Pilates Chair Supine Leg Pump
The Pilates Chair Supine Leg Pump is a lying-down exercise that uses a spring-loaded pedal to train your legs and glutes while you keep your trunk and pelvis steady.
- Intermediate
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back on the floor with your feet facing the chair.
- Place your heels hip-width apart on the pedal with your knees bent.
- Rest your arms on the floor beside you.
- Press the pedal downward through your heels.
- Let the pedal rise back to its starting position.
Form cues
- Keep your pelvis heavy.
- Keep your knees tracking over your feet.
- Exhale as you press.
- Keep your neck relaxed.
Common mistakes
- Arching your lower backShorten the pedal movement so your ribs stay settled without increasing your lower-back arch.
- Letting the pedal snap upwardResist the spring throughout the return, slowing especially near the top.
- Gripping with your toesRelax your toes while maintaining firm heel contact with the pedal.
Safety
Losing foot contact can let the spring-loaded pedal recoil unexpectedly. Excessive resistance or range can strain your knees or lower back as you compensate to move the pedal.
- Secure the chair on a nonslip surface before starting.
- Check that springs are securely attached and any split-pedal connector is locked for two-foot use.
- Have someone trained in Pilates chair setup help select a spring setting you can control in both directions.
- Keep your hands clear of the pedal hinges and springs.
If you have knee, hip, or back pain, use a smaller pain-free range or ask a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Chair
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Count one downward press and full return as one rep.