Exercise – Roll over

STARTING POSITION

Lie in a supine position with the spine in an imprinted alignment. Legs are together and extended to approximately 60°, with the feet gently pointed. Arms rest alongside the body with palms facing down and the scapulae stabilized in a neutral position. Exhale to prepare, scooping the abdominals inward.

MOVEMENT

Inhale — Scoop the abdominals and lift the legs to 90° with control, maintaining extension and adduction. Ensure the pelvis remains stable in a neutral position.

Exhale — Initiate a posterior pelvic tilt, then articulate the spine off the mat one vertebra at a time, rolling backward with control. The legs reach overhead, transferring body weight onto the scapulae. Avoid cervical loading. Maintain a constant 90° angle at the hip joints as the pelvis lifts. Reach the legs parallel to the floor overhead.

Inhale — Abduct the legs to shoulder-width in parallel, maintaining knee extension and length through the posterior chain. Dorsiflex the ankles as the legs open.

Exhale — Articulate the spine back onto the mat sequentially, from the upper thoracic spine to the sacrum, maintaining abdominal control and scapular stability. Once the tailbone returns to the mat, re-establish spinal imprint. Close the legs together and circle them side-down with control to return to the starting position at 60° of hip flexion.

Deep abdominal activation.
Segmental spinal flexion control for precise vertebral articulation.
Hip extensor control: gluteus maximus and the hamstring group regulating pelvic lift and controlled descent.
Hip abductor and adductor stabilization: gluteus medius and minimus assisting pelvic stability; adductor longus, brevis, and magnus maintaining midline control during leg abduction and adduction.
Scapular stabilization: lower trapezius, middle trapezius, serratus anterior, and latissimus dorsi supporting thoracic organization and reducing cervical overload.

Enhance abdominal strength and lumbo-pelvic control
Improve spinal flexibility with emphasis on controlled lumbar flexion
Increase hamstring flexibility
Develop neuromuscular coordination of the posterior chain

Avoid using momentum of the legs to initiate the roll.
Maintain a constant 90° hip angle during the rollover phase.
Keep the cervical spine neutral; body weight is supported across the scapulae, not the neck.
Ensure sequential vertebral articulation both ascending and descending.
Coordinate the breath to facilitate movement control and precision.

KINETICODE®
PILATES
CERTIFICATION

MAT EXERCISES

ROLL OVER

ROLL OVER

FUNDAMENTAL

STARTING POSITION

MOVEMENT

KINETICODE® PILATES CERTIFICATION

MAT EXERCISES

ROLL OVER

ROLL OVER

FUNDAMENTAL

STARTING POSITION

MOVEMENT

KPM REVIEW HOURS FORM

KPM MOVEMENT TERMINOLOGY

KPM STUDENT HANDBOOK

MENTOR EXERCISE REVIEW REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

LECTURE REGISTRATION

KINETICODE® PILATES CERTIFICATION

KPM STUDENT HANDBOOK

COURSE PRICING

KINETICODE® PILATES CERTIFICATION

COURSE STRUCTURE

KINETICODE® PILATES CERTIFICATION

KINETICODE®
PILATES
CERTIFICATION