Pilates
Ladder Barrel Side Sit-Up
The Ladder Barrel Side Sit-Up is a Pilates exercise that trains the side abdominal muscles by lowering and lifting your torso sideways over a curved support.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Isolation
- Higher injury risk
- Rest 45 sec
How to do it
- Sit sideways on the barrel with one hip supported and your legs pointing toward the ladder.
- Brace your feet against suitable ladder rungs in a staggered stance with your legs extended.
- Place your hands behind your head.
- Position your torso in line with your legs.
- Lower your torso sideways over the barrel's curve.
- Lift your torso back into line with your legs.
Form cues
- Exhale as you rise
- Keep your neck long
- Draw your ribs toward your pelvis
Common mistakes
- Rotating toward the ceilingKeep your shoulders and hips stacked so your chest stays facing sideways.
- Bouncing out of the bottomPause briefly at your lowest comfortable position before reversing direction.
- Pulling on your headLet your hands cradle your head without using them to lift your torso.
Safety
Losing foot contact or sliding off the elevated barrel can cause a fall. Dropping into a deep side bend under fatigue can strain your back.
- Check that the barrel adjustment is locked and the apparatus does not shift on the floor.
- Learn the mounting, foot placement, and dismount with in-person instruction before practicing alone.
- Test your foot contact while your hands still support you on the barrel.
- Use a smaller range at first, ending the set if you cannot control the lowering phase.
If you have back or neck pain, dizziness, or difficulty securing your feet, choose a lower-support version or seek advice from a physiotherapist first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Ladder Barrel
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps per side
- Rest
- 45 sec
Complete both sides to finish one set.