Rollover
Description
The rollover is a Pilates exercise where you lie on your back, lift your legs overhead until your toes touch the floor behind your head, then roll back down one vertebra at a time. It builds spinal flexibility, core control, and hamstring length. It is an intermediate-to-advanced Pilates exercise requiring neck health and spinal mobility.
Equipment Required
Rollover Instructions
- Lie on your back with arms at your sides, palms down. Legs extended straight up toward the ceiling.
- Brace your core. Press your palms into the floor for support.
- Exhale and lift your hips off the floor, rolling your legs overhead toward the floor behind your head.
- If your flexibility allows, touch your toes to the floor behind your head. Do not force this.
- Open your legs to shoulder-width at the end position.
- Slowly roll back down one vertebra at a time, controlling the descent with your abdominals.
- Lower your legs back to the starting vertical position. Close your legs together.
- Repeat for 3 to 5 reps. Do not perform this exercise if you have neck issues.
Rollover Form & Visual
Rollover Benefits
- Builds spinal flexibility through full range
- Develops core control during the roll-up and roll-down
- Stretches the hamstrings and entire posterior chain
- Teaches sequential spinal articulation
- Foundational intermediate Pilates exercise
- Decompresses the spine at the end range
Rollover Muscles Worked
- Rectus abdominis (rolling control)
- Erector spinae (stretched)
- Hamstrings (stretched)
- Hip flexors (lifting legs overhead)
Rollover Variations & Alternatives
- Spine Stretch Forward
- Jackknife (Pilates)
- Plow Pose (Halasana — yoga equivalent)
- Roll-Up (simpler version)
