Exercise guide · Pilates

Pilates Swan

Swan is a prone Pilates exercise that strengthens the upper back and opens the chest with controlled spinal extension. You lie face down and lift your upper body by pressing through your hands, keeping the movement gentle and supported.

Targets: Lower back
Equipment: Mat (Pilates)
Type: Isolation

Step by step

How to do the Pilates Swan

Lie face down on a mat, legs extended and together, tops of feet on the floor.
Place your hands under or beside your shoulders, elbows bent and close to your ribs.
Draw your navel toward your spine and lengthen through the crown of your head.
Press through your hands to peel your chest off the mat, extending through the upper back—not just the lower back.
Hold briefly at the top with shoulders down, then lower with control.
Repeat for reps, keeping the movement smooth and modest in range.

Form cues

Length before lift
Shoulders slide down your back
Glutes stay gently engaged
Eyes look down and forward, not up sharply

Common mistakes

Pushing up mostly from the lower back
Locking the elbows and jamming the shoulders
Letting legs lift off the mat
Holding breath at the top

Muscles worked

Primary

Lower back

Secondary

Core

Safety: Keep the arch mild and pain-free. Skip or reduce range if you have acute lower back issues.

Alternatives

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