Kneeling Push Down on the Wunda Chair

Kneeling Push Down requires a strong connection to your two-way stretch, a commitment to the movement, and if possible a partner to help support you.

  • Difficulty: Intermediate
  • Equipment Needed: Wunda Chair (I love using the Balanced Body Wunda Chair.)
  • Reps: 2-3 sets of 3
  • Warning: Not ideal alone, or for those with back issues
  • Questions: Contact us here

Kneeling Push Down on the Wunda Chair

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Kneeling Push Down on the Pilates Wunda Chair, also known as Washer Woman, is one of the most challenging of the Push Downs on the Wunda Chair. Kneeling Push Down on the Wunda Chair requires a strong connection to your two-way stretch, a commitment to the movement when you are in it and if possible a partner to help support you. As you do this remember it's to help you find that reach in two directions. Think about how much stronger your Knees Off, Elephant and Push Ups will be? After you're done with this exercise give one of those a try.

Keep hips over knees as you roll up and down work from your hamstrings.

With at least 1 spring in the middle, you may need two bottom springs or one top spring when you are learning place both knees on the top of the chair facing the pedal. Make sure your knees are a fist distance apart. And you can either squeeze your heels together or keep your legs parallel. If you have a partner to press down on your calves when you are getting into the position and out of it, you'll feel much more in control and you'll stay over your knees like you are supposed to. Reach your arms up to the ceiling from your back and reach down through your knees.

Lifting tall round your upper body forward and over onto your pedal. It's tempting to lean back to do this. But, it's best to keep your hips over your knees and place your hands on the pedal. Once the heel of your hands are on the pedal, and your hips are over your knees begin to reach the pedal away and then lift the pedal back up from your center. Repeat 3x and then without leaning back lift up through your center and stack yourself back up to start. Repeat 2x.


Be sure to check out more of my Wunda Chair workout videos. I want to help you continue your Pilates Wunda Chair training!

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with Lesley Logan.

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