Wunda Chair: Single Leg Press Front

Wunda Chair Repertoire

Warm Up:

Single Leg Press Front

Alternate Names

Standing Leg Press or Standing Press Down Front

Derived From

Classical Reformer: Footwork Singles

Primary Element

Warm Up

To develop proprioception and balance, as well as warming up the larger leg muscles.

Secondary Element

Stability

To create, develop and connect with the pelvis stabilisation muscles such as gluteus medius and the deep core transversus abdominis.

Tertiary Element

Strength

To develop and improve leg muscle strength, particularly in the quadriceps of the pressing or front leg.

Repetitions

6-8 each side

Apparatus Setup

Suggested springs
  • Exo Chair by Balanced Body
    • Cactus style number system
      • one spring on setting 2
  • Resistance: light

Scan the apparatus once the client is moving for the correct set up
  • The pedal position, checking the dowel is secure if working on a split pedal Wunda Chair
  • The springs are secure and set to the intended resistance
  • Handles or props used to assist balance are secure and their use is understood by the client

Place foam matting or a pad over the base of the Wunda Chair underneath the pedal to stop the pedal ‘crashing’ loudly onto the base if the client loses control.

Plane of Motion

Sagittal

Targeted Muscles

To create, develop and connect with the pelvis stabilisation muscles the focus is gluteus medius and gluteus maximus and the deep abdominal muscles transversus abdominis.

To work on strengthening the leg muscles the focus is on the below 

The ‘knee extensors’ or quadriceps muscle group of the anterior thigh facilitate the pressing down of the pedal creating a concentric contraction. They comprise 

  • Rectus femoris
  • Vastus intermedius
  • Vastus medialis
  • Vastus lateralis

The ‘hip extensors’ or hamstrings muscle group of the posterior thigh facilitate and control the return phase of the movement creating an eccentric contraction. They comprise

  • Biceps femoris
  • Semitendinosus
  • Semimembranosus

Warnings

n/a

Execution

Starting one footstep away from the base of the Wunda Chair, lift one leg up and place the ball of the foot on the pedal, keeping the heel lifted. Place the hands behind the head or keep your arms straight in front of you and keep the shoulders over the hips, hips over ankles at hip width apart. 

Press the pedal down, moving it with control, lift the leg up and press it back down 8 to 10 times. Finally press the pedal down to the base of the Wunda Chair and without locking the knee lower and lift the heel ten times in a calf raise motion. Return the pedal to the start position and repeat with the other leg.

Observations

Do a body scan of the client taking note of the following points

  • Pelvis
    • Are the hip bones even horizontally or is the client leaning towards and biasing the supporting or back leg side?
    • Is the client hitching the hip of lifted or front leg?
  • Legs
    • Is the bottom knee locked? You’re looking for a soft and straight knee, not dropping inwards and not locked. Have the client bend the knee slightly and reach is out to connect more into gluteal stability muscles
  • Feet
    • Are the insides of the foot lifting or leaning outward? (supinated) 
    • Are the insides of the foot rolling inward? (pronated)
  • Apparatus
    • Is the pedal banging at the bottom? Reduce the spring load so the client can control the springs and reduce the range of motion. Add a foam pad or mat to the base of the chair to soften the noise if necessary.

Learning Style Technique Cues

Auditory – word associations that connect mind and body
  • Are your shoulders over the pelvis and pelvis over the heels?
  • Say the client’s name when you’re about to interact with them

Visual
  • Imagine the exercise without the pedal and work into the supporting or back leg
  • You may demonstrate a part of the movement as a visual representation for the client to see

Kinaesthetic
  • As you press the pedal down feel the abdominals and centre of the torso lift up, maintaining your anchor through the supporting or back leg
  • Try to match the resistance of the pedal by pressing the front foot down into the pedal on the return phase where the leg is lifting

Modifications and Variations

You could repeat the exercise on the client’s weaker or less coordinated side a second time.

Regress the exercise by

  • Reducing the spring resistance to one spring on setting 1 to connect more into the stability component of the exercise. The client may need a pole or prop for balance to assist, or take the Wunda Chair against the Cadillac end to use a pole as support
  • Turn the foot of the supporting or back leg out so there is more surface area to stand on
  • Reduce the repetitions and/or pace
  • Working on Reformer Leg Work: Single Leg Press as you’re removing gravity and working in a supported position lying on the carriage. You can also work on your ankle, knee and hip alignment here to support gluteal activation
  • Working on Mat Abdominal Series: Double Leg Stretch to connect with and activate the abdominals through to the legs before moving into this exercise

Progress the exercise by

  • Adding spring resistance, repetitions and/or pace
  • Stepping away from the base of the Wunda Chair as the further away you are the harder the exercise will be
  • Progress into Leg Work: Going Up Front

Series and Transitions

This exercise is part of the Leg Press series which also includes Single Leg Press Side and Single Leg Press Crossover.

Transition in one movement to the third Warm Up exercise by stepping both feet off the pedal and turning side on to the Wunda Chair for Single Leg Press Crossover.