PILATESOLOGY ENCYCLOPEDIA
Standing Pumping Crossover
LEVEL
Intermediate
SETUP
2 Springs Top
REPETITIONS
5 slow, 5 fast
GOALS & BENEFITS
- Builds dynamic stability in pelvis
- Strengthens legs, hips, glutes, low back
- Corrects imbalances in glutes, hamstrings, pelvis, core
- Increases control via eccentric action of resisting springs as pedal goes up
TIPS & CUES
- Safety: teacher always has foot on pedal, student places feet from side and pivots to face chair to pull pedal down; during exercise pedal never goes all the way up
- Watch that mid-knee stays lined up with mid-foot, pelvis square, outside hand on hip
- Cues: dig with your heel & resist pedal up; deepen low abs on standing and pull that hip towards it’s armpit
