Pumping: One Leg
Intermediate (6/10)Wunda Chair
Position: SeatedEnergy: 5/10~45s
Cueing
Sit on the chair; place one foot on the pedal, other on the floor or chair; press pedal down using glutes.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
IliopsoasQuadricepsAdductorsTibialis Anterior
Secondary Muscles
Gluteus MaximusGluteus MediusHamstringsGastrocnemiusRectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Regressions
Smaller range; heavier springs; hold chair sides.
Progressions
Lighter springs; add arm movements; lift the supporting leg partially.
Common Errors
Leaning too far forward; rocking hips; uneven pedal movement.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
