Neck Pull
The neck pull is an advanced Pilates bodyweight exercise targeting the abdominal muscles and hip flexors. It involves a full roll-up from a supine position with hands clasped behind the head, demanding significant core strength, spinal articulation, and hamstring flexibility.
How to do it
- Lie flat on your back with your legs extended and hands placed behind your head, elbows wide.
- Engage your core and slowly curl your head, neck, and upper body off the mat.
- Continue rolling up until you are sitting upright, then hinge slightly forward from the hips.
- Round your spine and slowly roll back down to the starting position with control.
- Repeat for the desired number of repetitions.
Form cues
- Keep your elbows wide
- Anchor your heels down
- Articulate your spine vertebra by vertebra
- Keep your chin tucked slightly
- Reach forward with control
Breathing: Exhale as you roll up, inhale as you reach forward, and exhale as you roll back down with control.
Common mistakes
- Using momentum to swing up, which reduces abdominal engagement
- Arching the lower back, which can strain the lumbar spine
- Lifting the legs off the floor, which shifts focus away from the core
- Tensing the neck muscles instead of the abdominals
Muscles worked
Primary: abs. Secondary: hip flexors, lower back, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 10 reps, rest 60 s
Lose weight
3 sets × 10–12 reps, rest 45 s
Build muscle
3 sets × 8–10 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you have persistent back pain, ease off and choose a gentler core movement.
- If you feel sharp pain in your neck or spine, stop immediately and check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why do I feel this in my neck?
You are likely pulling on your head with your hands. Keep your hands light behind your head and focus on curling from your upper abdominals.
Can I do this if I have tight hamstrings?
Yes, but keep your knees slightly soft or focus on the rolling motion rather than the forward reach until your flexibility improves.
How often should I perform this exercise?
As an advanced movement, 2–3 times per week is sufficient to allow for recovery and consistent progress.