Mobility · Pilates
Pilates Chair Tendon Stretch
Pilates Chair Tendon Stretch combines a supported forward fold with controlled pedal lifts. It challenges calf flexibility, ankle control, and your ability to support your body through your arms and trunk.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Sit on the chair’s front edge, facing away from the seat.
- Grip the front edge of the seat beside your hips.
- Press the pedal to its lowest position with your forefeet, letting your heels extend below its edge.
- Fold your torso toward your thighs with your knees straight.
- Lift your hips just clear of the seat, supported through your hands and feet.
- Raise the pedal a short distance by drawing your hips upward.
- Lower your hips until the pedal returns to its lowest position.
- Return your hips to the seat after your final repetition.
Form cues
- Keep your elbows straight, not locked.
- Spread pressure across your forefeet.
- Keep your shoulders away from your ears.
- Exhale as the pedal rises.
Common mistakes
- Turning it into calf raisesKeep your heels reaching downward while your trunk and hips initiate the pedal lift.
- Swinging the pedalUse a smaller range that lets you reverse direction without bouncing.
- Collapsing toward the floorMaintain a rounded, lifted trunk rather than hanging passively between your arms.
Safety
Losing hand or foot contact can cause a fall as the spring-loaded pedal moves. Fatigue or excessive heel depth can overload your wrists, shoulders, or Achilles tendons.
- Learn the mounting and dismounting sequence with a qualified Pilates instructor who can select spring assistance and spot you.
- Check that the chair is stable, springs are secured, and any split pedal is connected for two-foot use.
- End the set before your grip or arm support starts to fail.
- Once seated, allow the pedal to rise under control before removing your feet.
Choose a supported alternative or seek physiotherapist advice first if you have wrist, shoulder, Achilles, or back pain, or cannot comfortably support your weight through your hands.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Chair
Sets and reps
- Sets
- 2–3
- Target
- 3–5 reps
- Rest
- 1 min 30 sec
Begin with a small pedal lift; increase the range only when every repetition stays controlled.