PILATESOLOGY ENCYCLOPEDIA
Pumping & 1 Legged Pumping
LEVEL
Basic
SETUP
2 Springs Top
REPETITIONS
10-20x both legs, 4-10x 1 leg
GOALS & BENEFITS
- Strengthens muscles needed for walking
- Corrects imbalances in glutes, hamstrings, quadriceps
- Builds control via the eccentric action of resisting pedal on way up
TIPS & CUES
- For safety, teacher always has foot on pedal
- Pelvis neutral, low abs pull in, lift through spine as tall as possible
- Extended leg can be bent, tempo can be slow or fast
- Be sure mid-knee stays in line with mid-foot; press down only to where thighs are parallel to floor
