Advanced Chair Pilates Exercises: 27 Moves with Springs, Reps & Cues
The advanced Chair page is balance country: seated and twisting teasers, table, tendon stretch, frogs, tricep dips (including single-leg), the candlestick and catwalk candlestick, and standing pull ups — all layered over the shared footwork and pump warm-ups at their highest rep ranges. Every entry includes a supported version, because on the Chair the difference between advanced and airborne is one wobble.
Load: Heavy (2 springs, highest setting) · Reps: 15-20 reps per position · Props: ball, ring · Focus: lower body, core
How to: Sit tall on the chair seat with both feet on the pedal and the hands holding the sides of the seat or the handles. Press the pedal all the way down with the legs, then let it rise slowly without the spine collapsing.
Modification: Drop to one spring and press the pedal only halfway if the knees or low back complain.
Progression: Add ankle weights or a ring squeeze and finish each position with 10 pulses at the bottom.
Footwork on Heels
Load: Heavy (2 springs, highest setting) · Reps: 15-20 reps · Props: ball, ring · Focus: lower body, core
How to: Heels on the pedal hip-width with the toes pulled back toward the shins. Press the pedal down through the heels and control it up, keeping the pelvis level on the seat.
Modification: Lighten a spring and keep a soft bend in the knees if the hamstrings pull.
Progression: Move at 3 counts down and 3 counts up, then finish with 10 pulses at the bottom.
Footwork on Toes
Load: Heavy (2 springs, highest setting) · Reps: 15-20 reps · Props: ball, ring · Focus: lower body, core
How to: Balls of the feet on the pedal with the heels lifted and still. Press the pedal down and let it rise without the heels dropping or the ankles wobbling.
Modification: Put more of the foot on the pedal and let the heels sit lower if the calves cramp.
Progression: Hold the highest heel lift for the final 10 reps, or take the set single leg.
Footwork in Pilates V
Load: Heavy (2 springs, highest setting) · Reps: 15-20 reps · Props: ball, ring · Focus: lower body, core
How to: Heels together and toes apart in a small V on the pedal, heels lifted. Press down from the inner thighs and the backs of the legs, keeping the heels pressed together.
Modification: Narrow the V and keep the heels lower if the hips or knees feel pinched.
Progression: Add 10 pulses at the bottom, then hold the pedal down for 5 breaths with a ring squeeze.
Footwork in Wide Leg Position
Load: Heavy (2 springs, highest setting) · Reps: 15-20 reps · Props: ball, ring · Focus: lower body, core
How to: Feet wide on the outer edges of the pedal with the toes slightly turned out. Press down with the knees tracking over the toes, then control the pedal up without the knees falling in.
Modification: Bring the feet narrower and lighten a spring if the inner thighs strain.
Progression: Pause 3 counts with the pedal down and pulse 10 times before every release.
Footwork Single Leg
Load: Heavy (2 springs) · Reps: 12-15 each leg · Props: ball, ring · Focus: lower body, core
How to: One foot centred on the pedal, the other leg lifted or resting on the frame. Press the pedal down on one leg, keeping both hips level on the seat.
Modification: Rest the free foot on the floor for support and lighten a spring.
Progression: Hold the free leg extended with an ankle weight and pulse 10 times at the bottom.
Running in Place
Load: Heavy (2 springs, highest setting) · Reps: 20-30 alternating pairs · Focus: lower body
How to: Sitting tall with the balls of both feet on the pedal, hold the pedal steady at mid-height and lower one heel while the other stays lifted, alternating like a slow jog.
Modification: Take smaller heel drops and keep the pedal higher if the calves cramp.
Progression: Slow to a 3-count each side, then finish with 10 double-heel lowers holding 2 counts at the bottom.
Standing Single Footwork Facing the Chair
Load: Medium (1-2 springs) · Reps: 12-15 each side · Props: ring, ankle weights · Focus: core, lower body, balance
How to: Stand facing the chair with one foot on the pedal and the other on the floor, hands on the hips or lightly on the seat. Press the pedal down with the working leg and control it up while the standing leg holds you steady.
Modification: Hold the chair seat or a wall for balance and press the pedal only halfway.
Progression: Hands off with ankle weights, eyes closed for the last few reps, and 10 pulses to finish.
Standing Pump on Toes
Load: Medium (1-2 springs) · Reps: 12-15 each side · Props: ring, ankle weights · Focus: core, lower body, balance
How to: Facing the chair with the ball of one foot on the pedal, press the pedal down keeping the heel lifted, then let it rise slowly with the hips square.
Modification: Hold the seat for balance and shorten the range of the press.
Progression: Hold a heel lift on the standing foot the whole set and add 10 pulses at the bottom.
Load: Medium (1-2 springs) · Reps: 12-15 each side · Props: ring, ankle weights · Focus: core, lower body, balance
How to: Facing the chair with one heel on the pedal and the toes pulled back, press the pedal down through the heel, hinging slightly at the hip, then control it up.
Modification: Hold the seat and keep a soft bend in the working knee.
Progression: Add a full hip hinge with the arms reaching forward, holding the bottom for 3 counts.
Standing Side Pump
Load: Medium (1-2 springs) · Reps: 12-15 each side · Props: ring, ankle weights · Focus: core, lower body, balance
How to: Stand side-on to the chair with the inside foot on the pedal. Press the pedal down out to the side, keeping the torso upright and both hips facing forward, then control it up.
Modification: Hold the seat or a wall and press only halfway down.
Progression: Ankle weights, hands overhead, and 10 pulses at the bottom of the press.
Outside Foot Standing Side Pump
Load: Medium (1-2 springs) · Reps: 12-15 each side · Props: ring, ankle weights · Focus: core, lower body, balance
How to: Stand beside the chair and place the outside foot (the one further from the chair) on the pedal so the working leg crosses in front of the body. Press the pedal down and control it up without twisting the hips.
Modification: Hold the seat for balance and keep the crossover shallow.
Progression: Ankle weights with a deeper crossover, holding the bottom for 3 counts every rep.
Workout
Seated Teaser
Load: Light (the pedal isn't used - keep the springs light and the pedal still) · Reps: 5-8 reps · Props: ball, ankle weights, box · Focus: core, balance
How to: Sit on the chair seat, roll the torso back into a C-curve and lift both legs into a V, arms reaching long beside the legs. Balance there, then roll back down without dropping the legs.
Modification: Lift one leg at a time, or hold behind the thighs and keep the feet on the pedal.
Progression: Add 10 arm pumps at the top of the V, or hold a ball between the ankles.
Twisting Teaser
Load: Light (pedal not used) · Reps: 5-6 each side · Props: ball, ankle weights, box · Focus: core, balance
How to: From the teaser V, rotate the ribcage to one side reaching the arms across, return through centre, then twist to the other side - the legs stay lifted and still.
Modification: Keep the feet on the pedal and twist with the hands at the chest.
Progression: Hold each twist for 2 counts, or hold a ball and reach it past the hip in the rotation.
Table
Load: Medium (1-2 springs) · Reps: 6-8 reps · Props: ball, ankle weights · Focus: core, balance, lower body
How to: Sit on the front of the seat with the hands behind you on the seat and the feet on the pedal. Press the pedal down and lift the hips to a flat tabletop with the chest open, then lower with control.
Modification: Keep the hips lower, or place the feet on the floor instead of the pedal.
Progression: Lift one leg at the top of the table, or hold the tabletop for 5 breaths.
Tendon Stretch
Load: Medium to heavy (2 springs) · Reps: 6-8 reps · Props: ankle weights · Focus: core, balance, lower body
How to: Hands on the chair seat with the balls of both feet on the pedal, hips high and the weight held in the arms. Press the pedal down as the heels drop below it, then draw it back up as the heels lift.
Modification: Stay in a supported pike with the feet flat on the pedal and simply press it down and up, no heel drop.
Progression: Take it single leg, or hold the heel drop for a slow 3-count at the bottom.
Frogs
Load: Medium to heavy (2 springs) · Reps: 8-10 reps · Props: ankle weights · Focus: core, balance, lower body
How to: Hands on the chair seat with the feet on the pedal in a small V and the knees folded in toward the chest. Press the pedal down as the legs straighten, then fold the knees back in with the hips staying high.
Modification: Add a spring for more support and take a smaller range, resting the feet down between reps.
Progression: Pause 2 counts at full extension, or take the frogs single leg.
Tricep Dips
Load: Medium to heavy (2 springs - more spring means more support; lighten it to make the dip harder) · Reps: 8-12 reps · Props: ankle weights · Focus: core, balance, upper body
How to: Hands on the pedal with the arms straight and the feet on the floor in front of you, hips low. Bend the elbows to let the pedal rise, then press it back down by straightening the arms.
Modification: Bring the feet closer in, keep the hips higher, or add a spring for more support.
Progression: Lighten a spring, walk the feet further away, or hold the bottom of the dip for 2 counts.
Single Leg Tricep Dips (Kicking Leg Forward)
Load: Medium to heavy (2 springs) · Reps: 6-8 each side · Props: ankle weights · Focus: core, balance, upper body
How to: In the dip position, kick one leg long forward off the floor and hold it there while the arms press the pedal down and release.
Modification: Keep the lifted foot hovering just off the floor, or tap it down between reps.
Progression: Add ankle weights, or hold the leg higher and pause 2 counts at the bottom of each dip.
Candlestick
Load: Medium to heavy (2 springs) · Reps: 6-8 each side · Props: ankle weights · Focus: core, balance, upper body
How to: Stand facing away from the chair with both hands on the pedal and press it down. Lift one leg high to the ceiling so the body makes one long line over the arms, then lower with control.
Modification: Keep both feet down and simply press the pedal, or lift the leg only to hip height.
Progression: Hold the top for 3 counts, add ankle weights, or take it into the catwalk.
Catwalk Candlestick
Load: Medium to heavy (2 springs) · Reps: 5-6 each side · Props: ankle weights · Focus: core, balance, upper body
How to: From the candlestick, walk the lifted leg down and back up in small controlled steps, keeping the hips square and the arms pressing the pedal steady.
Modification: Take only two small steps and keep the standing leg close to the pedal.
Progression: Add ankle weights, or hold each step for 2 counts on the way down and up.
Standing Pull Ups
Load: Medium (1-2 springs) · Reps: 8-10 reps · Props: ball, ankle weights · Focus: core, balance, upper body
How to: Stand on the pedal with both hands on the chair seat and the hips hinged high. Pull the pedal up underneath you into a pike using the legs and abs, then let it lower with control.
Modification: Keep one foot on the floor and take a small range, or hold the pike still instead of moving the pedal.
Progression: Take it single leg, or pause 2 counts at the top of every pull.
Cool down
Achilles Stretch
Load: Medium (1-2 springs) · Reps: Hold 30-45 seconds each side · Focus: mobility, lower body
How to: Place the ball of one foot on the pedal with the hands on the chair seat for support. Press the pedal partway down and let the heel drop below the pedal, holding the stretch through the calf and Achilles.
Modification: Keep more weight in the standing leg and let the heel drop only slightly.
Progression: Straighten the knee fully, then add a slow single-leg heel raise and lower in the stretch.
Push Down from Back of Chair
Load: Light to medium (1 spring) · Reps: Hold 30-45 seconds · Focus: mobility, lower body, upper body
How to: Stand behind the chair with the feet hip-width and both hands on the pedal. Press the pedal down as you fold forward, letting the head hang and the spine and hamstrings lengthen.
Modification: Bend the knees generously and press the pedal only partway down.
Progression: Walk the hands wider, sway side to side, then add a single-arm reach through to open the back.
Seated Mermaid
Load: Light (1 spring, low setting) · Reps: 5 breaths each side · Focus: mobility, upper body
How to: Sit sideways on the seat with one hand on the pedal beside you. Press the pedal down as you side bend toward it, reaching the top arm overhead and lengthening the waist.
Modification: Keep the reach smaller and rest the top hand on the thigh instead of overhead.
Progression: Flow side bend to twist to open chest, holding each shape for 3 breaths.
Shoulder Stretch
Load: Light (1 spring) · Reps: Hold 30-45 seconds · Focus: mobility, upper body
How to: Kneel facing the chair with both hands on the pedal. Press it down and let the chest sink between the arms with the head heavy, feeling the stretch across the shoulders and upper back.
Modification: Sit back onto the heels and press the pedal only partway down.
Progression: One arm at a time with thread the needle, then add a spinal twist held for 5 breaths.
How to: Stand facing the chair, drop the chin to the chest and roll down through the spine until the hands reach the pedal. Press it down to deepen the fold, then roll back up one vertebra at a time.
Modification: Bend the knees and place the hands on the seat instead of the pedal.
Progression: Roll down, walk out to a plank on the pedal, hold 3 breaths, then walk back and roll up.
Frequently asked questions
What spring settings do advanced Chair exercises use?
Warm-up footwork runs heavy (2 springs, highest setting) for 15–20 reps. The strength work — tendon stretch, frogs, tricep dips, candlestick — runs medium to heavy (2 springs), while the teaser series keeps springs light because the pedal stays still.
How are advanced Chair exercises made safer?
Each move lists a written modification: keeping both feet down for candlestick, adding a spring for more pedal support on dips and frogs, holding the pike still instead of moving it, or keeping feet on the pedal during teasers.
How many reps do these exercises use?
Deliberately low for the hard work: 5–8 reps for teasers and candlestick variations, 6–8 for table, tendon stretch and frogs, 8–12 for tricep dips, and 20–30 alternating pairs for running in place.
Plan your next Chair class in seconds — every exercise above is in the generator.
