Intermediate Chair Pilates Exercises: 34 Moves with Springs, Reps & Cues
Intermediate Chair work adds the sweaty middle of the repertoire: side sit ups with leg lifts and oblique crunches, high lunges and side high lunges on the pedal, mountain climbers, the pike up family, laying-down bridging and the seated hundreds series. Warm-ups stay familiar — footwork and standing pumps at higher reps — and the same five-stretch cool-down closes the page.
Load: Heavy (2 springs, high setting) · Reps: 12-15 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: Hold a ring or ball between the thighs the whole set and pause 2 counts with the pedal down.
Footwork on Heels
Load: Heavy (2 springs, high setting) · Reps: 12-15 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: Slow the pedal's return to a 3-count with a ball squeezed between the inner thighs.
Footwork on Toes
Load: Heavy (2 springs, high setting) · Reps: 12-15 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: Add a higher heel lift on every press, then hold that lift for the last 5 reps.
Footwork in Pilates V
Load: Heavy (2 springs, high setting) · Reps: 12-15 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 8-10 pulses at the bottom of the press with a ring squeezed between the thighs.
Footwork in Wide Leg Position
Load: Heavy (2 springs, high setting) · Reps: 12-15 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 with the pedal down and pulse it an inch 8 times before releasing.
Footwork Single Leg
Load: Medium to heavy (2 springs) · Reps: 10-12 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 long in front and add a 2-count pause plus 5 pulses at the bottom.
Running in Place
Load: Heavy (2 springs, high setting) · Reps: 15-20 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: Take a 2-count each side with a pause at the bottom, then finish with 10 double-heel lowers.
Standing Single Footwork Facing the Chair
Load: Medium (1-2 springs) · Reps: 10-12 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, and add 5 pulses at the bottom of every set.
Standing Pump on Toes
Load: Medium (1-2 springs) · Reps: 10-12 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: Rise onto the ball of the standing foot for the whole set, hands off the chair.
Standing Pump on Heels
Load: Medium (1-2 springs) · Reps: 10-12 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 hip hinge forward as you press and hold the bottom for 2 counts.
Standing Side Pump
Load: Medium (1-2 springs) · Reps: 10-12 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: Hands off with ankle weights and 5 pulses at the bottom of each set.
Load: Medium (1-2 springs) · Reps: 10-12 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: Add ankle weights and hold the bottom position for 3 counts on every rep.
Workout
Side Sit Ups
Load: Medium (1-2 springs) - more spring gives the foot on the pedal more support · Reps: 8-10 each side · Props: ball, ankle weights · Focus: lower body, core
How to: Sit on one hip on the side of the seat with the bottom foot pressing the pedal down for support and the top leg long. Lower the torso out over the side of the chair, then lift the ribs back up with the waist.
Modification: Add a spring for more support, keep the hands crossed at the chest and take a much smaller range.
Progression: Reach the arms overhead as you lift, or hold the top position for 3 counts.
Side Sit Ups with Leg Lift
Load: Medium (1-2 springs) · Reps: 8-10 each side · Props: ball, ankle weights · Focus: lower body, core
How to: In the side sit up, lift the top leg to hip height as the torso lifts, so the waist and the outer hip work together, then lower both at the same time.
Modification: Rest the top leg on the bottom leg and lift the torso only.
Progression: Hold the top leg lifted the whole set and add ankle weights.
Side Sit Ups to Oblique Crunch
Load: Medium (1-2 springs) · Reps: 8-10 each side · Props: ball, ankle weights · Focus: lower body, core
How to: As you lift out of the side sit up, bend the top knee toward the top elbow so the ribs crunch toward the hip, then lengthen everything back down.
Modification: Keep the bottom hand on the seat for support and make the crunch small.
Progression: Hold the crunch for 2 counts each rep, or add ankle weights.
High Lunges
Load: Medium to heavy (2 springs - the extra spring supports the foot on the pedal) · Reps: 8-10 each side · Props: ring, ankle weights · Focus: lower body
How to: Stand facing the chair with one foot up on the pedal. Press the pedal down as you bend into a lunge with the torso tall, then control the pedal back up using the standing leg and glute.
Modification: Hold the seat or handles and press the pedal only halfway down.
Progression: Reach both arms overhead, or pulse 5 times at the bottom before pressing up.
High Lunges with Achilles Stretch
Load: Medium to heavy (2 springs) · Reps: 6-8 each side · Props: ring, ankle weights · Focus: lower body
How to: At the bottom of the lunge, keep the pedal down and let the heel of the pedal foot drop below the pedal edge for a calf stretch, then lift the heel and press back up.
Modification: Hold the seat and let the heel drop only slightly.
Progression: Hold the heel drop for 3 counts each rep, or add a pulse before you lift out.
Mountain Climbers
Load: Medium (1-2 springs) · Reps: 10-15 each side · Props: ring, ankle weights · Focus: lower body, core
How to: Hands on the chair seat in a plank with one foot on the pedal and the other long behind you. Press the pedal down and switch legs, keeping the hips level and the shoulders over the wrists.
Modification: Slow it right down and step the feet one at a time, or keep one foot on the floor.
Progression: Pick up the pace while keeping the hips completely still, or add a pike lift every 5 switches.
Side High Lunges
Load: Medium to heavy (2 springs) · Reps: 8-10 each side · Props: ring, ankle weights · Focus: lower body
How to: Stand beside the chair with the inside foot on the pedal. Press the pedal down and out to the side into a wide lunge, keeping the chest lifted, then draw it back up with the inner thigh.
Modification: Hold the seat for balance and press only halfway down.
Progression: Reach the arms overhead, add a heel lift on the standing foot, or pulse 5 times at the bottom.
Pike Ups
Load: Medium to heavy (2 springs - a heavier spring supports the pedal and makes the pike easier) · Reps: 8-10 reps · Props: ball, ankle weights · Focus: core, upper body
How to: Hands on the chair seat, feet on the pedal, body in a long line. Lift the hips up and back into a pike letting the pedal rise, then lower to the plank line without dropping the hips.
Modification: Keep the feet on the floor and just hold the plank, or take a much smaller hip lift.
Progression: Pause 2 counts at the top of the pike, or take it single leg.
Single Leg Pike Ups to Arabesque
Load: Medium to heavy (2 springs) · Reps: 6-8 each side · Props: ball, ankle weights · Focus: core, upper body
How to: Pike up with one foot on the pedal while the free leg reaches long behind you into an arabesque, then lower back to the plank line with control.
Modification: Keep both feet on the pedal and only lift the free leg a few inches at the top.
Progression: Hold the arabesque for 3 counts at the top of every pike.
Crossed Leg Pike Ups
Load: Medium to heavy (2 springs) · Reps: 6-8 each side · Props: ball, ankle weights · Focus: core, upper body
How to: Cross one ankle over the other on the pedal and pike the hips up, keeping the hips square rather than letting them twist, then lower with control.
Modification: Uncross the legs and pike with both feet on the pedal.
Progression: Add a 2-count hold at the top, or add ankle weights.
Laying Down Bridging
Load: Medium (1-2 springs) · Reps: 8-10 reps · Props: ball, ankle weights · Focus: lower body
How to: Lie on your back on the floor in front of the chair with the feet on the pedal, knees bent and arms long. Press the pedal away as the hips lift into a bridge, then lower with control.
Modification: Lift the hips only halfway and keep the pedal pressed steady rather than moving it.
Progression: Squeeze a ring between the thighs, or take it single leg.
Laying Down Leg Press Downs
Load: Medium (1-2 springs) · Reps: 10-12 reps · Props: ball, ankle weights · Focus: lower body
How to: Lying on your back with the feet on the pedal, press the pedal down with the legs and control it back up, keeping the hips down and the pelvis completely still.
Modification: Lighten a spring and shorten the range of the press.
Progression: Hold the pedal down for 2 counts each rep, or press single leg.
Laying Down Bridges
Load: Medium (1-2 springs) · Reps: 8-10 reps · Props: ball, ankle weights · Focus: lower body
How to: Press the pedal down and hold it there as you lift the hips into a bridge, squeezing the glutes at the top, then lower the spine before releasing the pedal.
Modification: Lift the hips only a few inches and keep the arms pressing into the floor for support.
Progression: Add 10 pulses at the top, or hold the bridge for 5 breaths with a ring between the thighs.
Laying Down Single Leg Bridges
Load: Medium (1-2 springs) · Reps: 6-8 each side · Props: ball, ankle weights · Focus: lower body
How to: One foot on the pedal and the other knee drawn into tabletop. Press the pedal down and lift the hips on one leg, keeping the pelvis square rather than hitching to one side.
Modification: Keep the free foot resting on the pedal or the floor instead of lifting it.
Progression: Extend the free leg long to the ceiling and add 10 pulses at the top.
Seated Hundreds
Load: Light (the pedal isn't used - set the springs light so it stays out of the way) · Reps: 5-10 breath cycles (50-100 pumps) · Props: ball, ankle weights, box · Focus: core, balance
How to: Sit on the chair seat, lean the torso back into a C-curve and lift the legs, balancing on the seat. Pump the arms small and quick by the hips - inhale for 5, exhale for 5.
Modification: Keep the feet on the floor or the pedal and hold the sides of the seat, cutting it to 5 breath cycles.
Progression: Extend the legs long with a ball between the ankles and take all 10 breath cycles.
How to: Balancing on the seat with the legs in tabletop and the torso in a C-curve, pump the arms long by the hips for 5 counts in and 5 counts out without rocking.
Modification: Keep one foot down on the pedal for extra balance.
Progression: Hold a ball between the knees and squeeze it for the whole set.
How to: Extend the legs long on a diagonal and lift the arms up beside the ears while pumping, keeping the C-curve and the balance on the seat.
Modification: Bend the knees to tabletop and keep the arms low by the hips.
Progression: Lower the legs a few inches closer to the floor and add ankle weights.
Cool down
Achilles Stretch
Load: Medium (1-2 springs) · Reps: Hold 30-40 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 working knee fully and add slow bend-and-straighten reps in the stretch.
Push Down from Back of Chair
Load: Light to medium (1 spring) · Reps: Hold 30-40 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 and add a gentle sway side to side to open each side of the back.
Seated Mermaid
Load: Light (1 spring, low setting) · Reps: 3-5 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: Add the rotation - chest down toward the floor, then open to the ceiling - holding each 3 breaths.
Shoulder Stretch
Load: Light (1 spring) · Reps: Hold 30-40 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: Take one arm at a time with a thread-the-needle rotation, holding 3 breaths in the twist.
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: Hold the fold with the pedal pressed down for 3 breaths, then walk the hands out to a plank before rolling up.
Frequently asked questions
What spring settings do intermediate Chair exercises use?
Footwork moves to heavy (2 springs, high setting). Lunges and pike ups run medium to heavy (2 springs — the extra spring supports the pedal). Side sit ups and laying-down bridging run medium (1–2 springs), and the seated hundreds keeps the springs light because the pedal is not used.
How many reps are typical at this level?
Footwork rises to 12–15 reps, standing pumps to 10–12 per side, lunges and side sit ups run 8–10 per side, and the hundreds series runs 5–10 breath cycles (50–100 pumps).
Can these be regressed for mixed-level classes?
Yes — every entry has a written modification: holding the seat for balance, pressing the pedal halfway, keeping a foot on the floor for mountain climbers and pike ups, or adding a spring for support.
Plan your next Chair class in seconds — every exercise above is in the generator.
