PILATESOLOGY ENCYCLOPEDIA
Standing Pumping Side
LEVEL
Intermediate
SETUP
2 Springs Top
REPETITIONS
4-8x each side
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 faces chair to pull pedal down
- Watch that mid-knee stays lined up with mid-foot, pelvis square
- Pedal comes up only as far as student can keep stable pelvis & command of spring
- Cues: pull standing leg low abs in; lift standing hip toward armpit to square pelvis; pull pedal and opposite heel toward each other; resist pedal on way up
