Footwork: Heels
Intermediate (4/10)Wunda Chair
Position: SeatedEnergy: 4/10~60s
Cueing
Place heels on the pedal; flex toes toward ceiling; press down while engaging glutes and hamstrings.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
QuadricepsGluteus Maximus
Secondary Muscles
HamstringsGastrocnemiusTransverse Abdominis
Regressions
Smaller range; heavier springs; concentrate on glute activation.
Progressions
Lighter springs; faster tempo; add torso lean.
Common Errors
Hyperextending knees; loss of posture; uneven pedal pressure.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
