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Pilates

Cadillac Short Spine

Cadillac Short Spine is a spring-assisted Pilates rollover with your feet supported in straps. It trains abdominal control as you lift your hips and roll your spine back onto the mat.

Higher injury risk. Read the safety notes before adding weight.

  • Advanced
  • Compound
  • Higher injury risk
  • Rest 1 min

How to do it

  1. Lie on your back beneath the leg springs with your arms resting beside you.
  2. Place your feet securely in the fitted foot straps.
  3. Extend your legs diagonally away from your torso.
  4. Bring your straight legs toward your chest against the spring support.
  5. Curl your pelvis off the mat into a shoulder-supported rollover.
  6. Bend your knees toward your shoulders with your heels together.
  7. Roll your spine back onto the mat with your knees bent.
  8. Press your legs diagonally away to return to the starting position.

Form cues

  • Keep your head still.
  • Keep your shoulders broad.
  • Breathe steadily through the movement.
  • Keep equal pressure in both straps.

Common mistakes

  • Swinging into the rolloverReduce the lifting range until you can raise your pelvis without throwing your legs overhead.
  • Dropping the back as one blockSlow the descent so your upper back, middle back, and pelvis settle in sequence.
  • Arching during the leg pressFinish with your legs at a higher angle if lowering them pulls your lower back into an arch.

Safety

Rolling too far overhead can shift pressure from your shoulders onto your neck. A slipping strap or poorly controlled spring return can cause a sudden loss of support while your hips are elevated.

  • Have a qualified Pilates instructor set the spring resistance, fit the straps, and directly supervise this exercise.
  • Check that spring clips are closed and straps are undamaged before starting.
  • Keep your weight across your upper back and shoulders rather than your neck.
  • End the set if strap tension becomes unpredictable or you cannot control the descent.

If you have neck or back pain, osteoporosis, or have been advised to avoid inversions, get guidance from a physiotherapist or doctor before attempting this rollover.

Muscles worked

Front

Primary muscles

  • Abs

Secondary muscles

  • Hip Flexors
  • Obliques

Equipment

  • Pilates Cadillac

Sets and reps

Sets
1–2
Target
3–5 reps
Rest
1 min

Treat this as controlled skill practice rather than a set to exhaustion.