Pilates
Arc Barrel Back Extension
The Arc Barrel Back Extension is a supported Pilates movement that trains your back extensors while your glutes and hamstrings help keep your hips steady.
- Beginner
- Isolation
- Low injury risk
- Rest 45 sec
How to do it
- Lie face down over the barrel with your pelvis and lower ribs supported, legs extended, and toes resting on the floor.
- Place your arms alongside your body with palms facing your thighs.
- Lift your chest slightly away from the barrel, reaching the crown of your head forward.
- Lower your chest slowly back onto the barrel.
Form cues
- Gently draw your lower belly inward.
- Keep your neck in line with your spine.
- Let your shoulders stay away from your ears.
- Keep breathing throughout the movement.
Common mistakes
- Chasing heightUse a smaller lift that spreads the curve through your back rather than creating a sharp bend at your waist.
- Rocking through the hipsKeep your pelvis resting against the barrel throughout the repetition.
- Throwing the chest upwardStart the lift gradually instead of using momentum to leave the support.
Safety
Forcing the backbend can strain or irritate your lower back, especially as you tire. A sliding or tipping barrel can cause you to lose support.
- Place the barrel on a level, nonslip surface and check that it stays stable under your weight.
- Stop if you feel pinching or sharp pain in your back.
- End the set when you can no longer control the lowering phase.
If you have ongoing back or neck pain, ask a physiotherapist or doctor whether supported back extension is appropriate before trying it.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Arc Barrel
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Begin with fewer repetitions if maintaining a smooth movement is difficult.