Neck pull (Pilates)

A roll-up with the hands behind the head and the legs hip-width apart: you curl up and over the legs, sit tall, then roll back down slowly. With no arm reach to help, the abs carry more of the load.

Roll-up (Pilates) family

Neck pull (Pilates)

Harder option

A roll-up with the hands behind the head and the legs hip-width apart: you curl up and over the legs, sit tall, then roll back down slowly. With no arm reach to help, the abs carry more of the load.

DemandHard

Equipment requiredFloor space

Muscle focusAbs · Back · Hip flexors · Hamstrings

Written instructions available. A verified 3D demonstration has not been built for this variation.

Source-researched guide. Clinical review is pending.

How to move

Lie with your legs straight and hip-width apart, feet flexed, hands behind your head with the elbows wide.
Breathe in, nod and lift the head.
Breathe out and roll up and over the legs into a C-curve without pulling on the head.
Breathe in and stack up to tall sitting.
Breathe out, tuck the pelvis and roll down one segment at a time.

Form cues

The hands cradle the head; they never pull it.
Keep the elbows wide.
Avoid: yanking the neck, or the feet flying up.

Practice and cautions

3 to 5 reps. A suggested starting point. No trial has tested this move on its own.

Never pull on your head. Avoid it with osteoporosis (loaded bending), a neck problem or a disc-related flare. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs. Also: Back, Hip flexors, Hamstrings.

Equipment

None: body weight and floor space.

Level

Advanced. See the easier and harder options above.

Similar moves

Leg pull front (Pilates leg pull down) demonstrated on the 3D figure

3D demoLeg pull front (Pilates leg pull down)Advanced · No equipment

Single straight-leg stretch (Pilates scissors) demonstrated on the 3D figure

3D demoSingle straight-leg stretch (Pilates scissors)Intermediate · No equipment

Spine stretch forward (Pilates spine stretch) demonstrated on the 3D figure

3D demoSpine stretch forward (Pilates spine stretch)Beginner · No equipment

Boomerang (Pilates)Advanced · No equipment

High bicycle (Pilates bicycle)Advanced · No equipment

High scissors (Pilates scissors)Advanced · No equipment

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Questions people ask

What muscles does the Neck pull (Pilates) work?

Mainly the abs, with help from the back, hip flexors and hamstrings.

What equipment do I need for the Neck pull (Pilates)?

No equipment: your body weight and a little floor space.

Is the Neck pull (Pilates) good for beginners?

It is an advanced move. Build up to it with the Roll-up (Pilates) first.

What is an easier alternative to the Neck pull (Pilates)?

Try the Roll-up (Pilates). Both are written steps in the same progression.