Exercise guide · Pilates

Pilates Roll Over

Roll Over passes your legs overhead from a supine start. You press your arms into the mat, lift your hips, and roll your legs over your head toward the floor behind you, then roll back down with control.

Targets: Core
Equipment: Mat (Pilates)
Type: Isolation

Step by step

How to do the Pilates Roll Over

Lie on your back with arms palms down at your sides and legs together extended toward the ceiling.
Press your arms firmly into the mat and engage your core to lift your hips off the floor.
Continue rolling your legs overhead until your toes approach the floor behind you, or as far as you can control.
Keep weight on your upper back and shoulders, not on your neck.
Roll down with control vertebra by vertebra, lowering the legs together toward the start position.
Pause briefly at the bottom before the next rep.

Form cues

Arms press down for stability
Legs stay together and long
Roll through the spine, not the neck
Move slowly in both directions

Common mistakes

Placing weight on the neck instead of the shoulders
Bending the knees and losing leg alignment
Using momentum to flip the legs over
Lowering without articulating the spine

Muscles worked

Primary

Core

Secondary

None significant

Safety: Skip if you have neck issues, osteoporosis, or uncontrolled high blood pressure. Use bent knees and a shorter range until control is solid.

Alternatives

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