Pilates Movement Monday: Foot Series on the Wunda Chair

Activating the centre with control and alignment in the Wunda Chair footwork series.

The Wunda Chair offers some of the most direct and functional lower body training in the Pilates studio. One of the foundations of any good Chair session is the Foot Series—a sequence that not only targets the legs but also teaches awareness, control, and alignment from the ground up.

Unlike Reformer footwork, where the back is supported, the Foot Series on the Wunda Chair requires clients to stabilise their pelvis and spine without assistance. This adds an extra challenge and makes it an ideal way to build strength and balance in a standing or seated position.

Setting Up

Sit tall on the edge of the chair seat, making sure the pelvis is neutral and the spine is lengthened. Both feet are placed on the pedal—starting in parallel, heels together or in a small V depending on the chosen variation. Hands can be lightly resting at the sides or behind the body for support, but ideally not gripping too much.

The Pilates Movement

Pressing the pedal down comes from the hips and thighs, not just the feet. Cue the client to maintain their spinal alignment throughout the press and return, using their centre to resist the spring tension. The return phase is just as important—controlling the pedal back up avoids any bounce or collapse through the pelvis.

You can vary foot positions for different emphasis:

• Toes apart heels together (small Pilates V) for inner thigh and deep hip rotator work

• Parallel feet for balanced leg engagement

• Heels on or arches for foot and ankle strength

• One foot at a time for single-leg stability and pelvic control

Why We Love It

The Foot Series on the Chair is a powerful assessment tool and a solid way to start a session. You can see alignment, asymmetries, and compensations straight away. It also gives clients the opportunity to tune into how they are grounding themselves—something that carries over into gait, balance, and daily movement.

This series is also a great tool during pregnancy, offering a safe, supported way to strengthen the lower body while promoting postural awareness and pelvic stability. The seated position provides comfort and accessibility, while still allowing for effective resistance training.

So for this Movement Monday, why not revisit the Foot Series on the Wunda Chair? It’s not just footwork—it’s full-body integration from the feet to the crown of the head.