Pilates
Pilates Chair Swan on Floor
Pilates Chair Swan on Floor is a face-down back extension using a spring-loaded pedal. It trains your back muscles with support from your glutes while practicing controlled spinal movement.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Lie face down facing the chair with your legs extended hip-width apart.
- Place your palms shoulder-width apart on the pedal, far enough from the chair for your arms to reach forward.
- Lift your chest by pressing the pedal down with nearly straight arms.
- Lower your chest to the floor as you slowly let the pedal rise to its starting position.
Form cues
- Keep your pelvis heavy.
- Broaden your collarbones.
- Reach long through your toes.
Common mistakes
- Bending only at the lower backUse a smaller lift, directing your breastbone forward so the curve spreads through your upper back.
- Throwing your head backLet your gaze follow the floor ahead rather than lifting your chin toward the ceiling.
Safety
Forcing the height of the lift can strain your lower back. Losing your grip or releasing pressure abruptly can let the spring-loaded pedal rebound, stressing your wrists or shoulders.
- Check that the chair is stable, the springs are secured, and any split pedal is locked together.
- Use a spring setting you can control through the full pedal return; stronger springs are not automatically easier.
- Keep your fingers clear of the pedal hinges and spring mechanism.
- End the set when fatigue prevents a smooth repetition.
If you have back, neck, wrist, or shoulder pain, ask a physiotherapist about a suitable modification before trying this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Chair
Sets and reps
- Sets
- 1–2
- Target
- 5–8 reps
- Rest
- 45 sec
Exhale as you lift and inhale as you lower, without holding your breath.