Roll Over
The roll over is an advanced Pilates bodyweight exercise targeting the abdominal muscles and lower back. It involves rolling the legs overhead from a supine position, providing a deep spinal stretch and building significant core and abdominal strength.
How to do it
- Lie flat on your back with your arms by your sides, palms pressing into the mat.
- Raise both legs to a 90-degree angle.
- Engage your core and use your abdominals to roll your hips off the mat.
- Continue rolling until your legs are parallel to the floor overhead.
- Open your legs slightly and slowly roll your spine back down to the mat, lowering your legs to 90 degrees.
- Repeat for the desired number of repetitions.
Form cues
- Keep your shoulders pressed down
- Engage your core to lift your hips
- Control the roll down vertebra by vertebra
- Keep your legs straight throughout
- Avoid using momentum to swing
Breathing: Inhale as you roll the legs overhead, exhale deeply as you slowly roll your spine back down to the mat.
Common mistakes
- Using neck pressure instead of core, which can strain your cervical spine
- Jerking the body, which reduces muscle engagement and increases injury risk
- Lifting the head, which misaligns the spine and creates neck tension
- Collapsing the legs too fast, which prevents the abdominal control required
Muscles worked
Primary: abs. Secondary: lower back, hamstrings, glutes.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 60 s
Lose weight
3 sets × 8–10 reps, rest 60 s
Build muscle
3 sets × 6–8 reps, rest 90 s
Easier, harder & alternatives
Take care if…
- If you have neck or back pain, ease off and choose a gentler core movement.
- If you feel sharp pain during the roll, 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.
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Start free →Frequently asked questions
Should I feel this in my neck?
No. Your weight should be supported by your shoulders and upper back, never your neck. If you feel pressure in your neck, stop immediately.
Can I do this if I have tight hamstrings?
You may find it difficult to keep your legs straight. Focus on the core movement rather than how far over your legs go.
How often should I practice this?
As an advanced movement, start with 1–2 times per week to allow your core and spine to adapt to the intensity.