Roll-over (Pilates roll-over with legs spread)

Lying on your back, you lift straight legs up and over your head until they are parallel with the floor, open them to hip width and roll the spine down slowly with the legs apart.

Roll-over (Pilates) family

Roll-over (Pilates roll-over with legs spread)

Easier option

Lying on your back, you lift straight legs up and over your head until they are parallel with the floor, open them to hip width and roll the spine down slowly with the legs apart.

DemandHard

Equipment requiredFloor space

Muscle focusAbs · Hamstrings · Back · Shoulders

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 arms by your sides, palms down, legs together pointing at the ceiling.
Breathe in to prepare. Breathe out, press the arms into the mat and curl the hips up so the legs travel over until they are parallel to the floor. Your weight rests on the shoulder blades, never on the neck.
Flex the feet and open the legs to hip width.
Breathe out and roll down slowly, one segment at a time, keeping the legs as close to you as control allows.
When the tailbone lands, close the legs and lift them back toward the ceiling.
Do 3 with the legs closed going over, then 3 with them open going over.

Form cues

Weight on the shoulder blades, never on the neck.
Roll down one segment at a time.
Avoid: flinging the legs over with momentum, or turning your head while you are over.

Practice and cautions

3 each direction. A suggested starting point. No trial has tested this move on its own.

Do not do it with a neck problem: a Pilates teacher advises against putting weight over the neck with a cervical spine condition. Avoid it with osteoporosis (loaded, end-range bending) and in pregnancy. Use a padded mat on a firm floor. 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.

Loading movement options…

What it works

Muscles

Main: Abs. Also: Hamstrings, Back, Shoulders.

Equipment

None: body weight and floor space.

Level

Advanced. See the easier and harder options above.

Similar moves

Wall roll-down (wall Pilates)Beginner · A wall

Half roll back (Pilates C-curve roll back) demonstrated on the 3D figure

3D demoHalf roll back (Pilates C-curve roll back)Beginner · No equipment

Mermaid (Pilates seated side bend) demonstrated on the 3D figure

3D demoMermaid (Pilates seated side bend)Beginner · No equipment

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

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

Spine twist (Pilates) demonstrated on the 3D figure

3D demoSpine twist (Pilates)Beginner · No equipment

Boomerang (Pilates)Advanced · No equipment

Browse more

Questions people ask

What muscles does the Roll-over (Pilates roll-over with legs spread) work?

Mainly the abs, with help from the hamstrings, back and shoulders.

What equipment do I need for the Roll-over (Pilates roll-over with legs spread)?

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

Is the Roll-over (Pilates roll-over with legs spread) 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 Roll-over (Pilates roll-over with legs spread)?

Try the Roll-up (Pilates). It works similar muscles at a lower grade.

How do I make the Roll-over (Pilates roll-over with legs spread) harder?

Progress to the Jack knife (Pilates), or add load, range or slower lowering once your form is solid.