Exercise guide · Pilates

Pilates Standing Roll Down

Standing Roll Down is a Pilates mobility exercise. From standing, you articulate the spine forward one vertebra at a time, hang briefly at the bottom, then roll up to stack the spine and stretch the hamstrings.

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

Step by step

How to do the Pilates Standing Roll Down

Stand tall with feet hip-width apart, arms relaxed at your sides, weight evenly on both feet.
Inhale to lengthen, then exhale as you tuck your chin and nod your head forward.
Continue peeling the spine down piece by piece, letting your arms hang toward the floor.
Fold only as far as your hamstrings allow with soft knees—do not force your fingertips to the floor.
Reverse the movement: scoop your lower abs and stack the spine from tailbone to head.
Finish standing tall with relaxed shoulders before the next rep.

Form cues

Head leads on the way down
Soft knees, heavy arms
Roll up from the pelvis
Steady breath throughout

Common mistakes

Dropping the chest all at once without segmenting
Locking the knees and straining hamstrings
Snapping back up with momentum
Holding your breath at the bottom

Muscles worked

Primary

Core

Secondary

Hamstrings

Safety: Rise slowly if you feel dizzy or have blood pressure concerns. Use a nearby wall for balance if needed.

Alternatives

Similar pilates exercises

See all pilates exercises · Browse the full exercise library