SHIFT Fit
Seated pillow squeeze
Seated pillow squeeze: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Sit with cushion between knees.
- Gently squeeze the cushion between thighs. Keep feet down and breathe freely.
- 3 bouts × 10s; 30s rest between bouts. Keep breathing; stop a bout if position or control is lost. Keep feet down and breathe freely.
Equipment
- chair
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 3 bouts × 10s; 30s rest between bouts. | chair, full gym |
| beginner | 3 bouts × 20s; 40s rest between bouts. | chair, full gym |
| beginner | 3 bouts × 30s; 60s rest between bouts. | chair, full gym |
| beginner | 5 bouts × 10s; 30s rest between bouts. | chair, full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Squeezing maximally; gripping with the toes; holding the breath. Exercise check: Keep feet down and breathe freely.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.