Pilates
Cadillac Roll Down
The Cadillac Roll Down is a spring-assisted Pilates exercise that trains abdominal control as you roll your spine onto the mat and return to sitting.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Sit facing the tower with your legs extended along the mat, knees slightly bent.
- Grasp the roll-down bar evenly with both hands, arms extended in front of you.
- Tilt your pelvis backward to begin rounding your lower back.
- Lower your spine gradually onto the mat until your shoulders rest down.
- Curl your head and shoulders off the mat to begin returning.
- Roll forward into a rounded seated position.
- Lengthen your spine back to an upright seat.
Form cues
- Keep your shoulders away from your ears
- Keep your heels heavy
- Exhale through the hardest part
- Let your abdomen lead, not your arms
Common mistakes
- Dropping backward in one pieceShorten the movement until you can lower your back gradually rather than hinging entirely at your hips.
- Bending your elbows to pull upMaintain your elbow angle so the springs assist your trunk movement rather than an arm pull.
- Rushing toward the towerResist the spring pull enough to keep the return smooth instead of letting it snap you upright.
Safety
The spring-loaded bar can recoil if you lose your grip or an attachment comes loose. Forcing spinal rounding or continuing after abdominal control fades can strain your back or neck.
- Have a qualified Pilates instructor select the spring setup and supervise your first attempts.
- Check that the springs and clips are securely attached before starting.
- Keep both hands on the bar until it is returned to its resting position with the springs unloaded.
- End the set if you cannot control the bar or your trunk.
If you have osteoporosis, a history of spinal fracture, or back or neck pain with rounding, get advice from a physiotherapist or doctor before attempting this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Cadillac
Sets and reps
- Sets
- 1–2
- Target
- 5–8 reps
- Rest
- 45 sec
Use a comfortable range that allows deliberate movement throughout each repetition.