Pilates
Springboard Roll Down
The Springboard Roll Down is a seated Pilates exercise that uses a spring-loaded bar to support a controlled backward roll. It trains abdominal control as you round your spine and return upright.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Sit tall on the mat facing the springboard, with your knees slightly bent and feet hip-width apart.
- Grasp the roll-down bar with an even, shoulder-width grip.
- Tip your pelvis backward to begin rounding your lower back.
- Lower your torso toward the mat one section at a time, stopping before your shoulders touch.
- Roll your torso forward over your hips.
- Lengthen your spine back into an upright seated position.
Form cues
- Keep your shoulders away from your ears.
- Breathe smoothly through the whole repetition.
- Keep both sides of the bar level.
Common mistakes
- Pulling with your armsKeep your elbows softly extended so your trunk controls the movement rather than an arm pull.
- Letting the springs snap you uprightResist the spring pull enough to keep your return slow and steady.
- Lifting your feetShorten the backward roll to a range where your heels stay grounded.
Safety
A released bar or loose spring attachment can recoil and strike you. Rolling farther than you can control may strain your back, especially as you fatigue.
- Check that the wall mounting, springs, clips, and bar attachments are secure before starting.
- Have a qualified Pilates professional establish the attachment height, spring resistance, and seating distance for light initial tension.
- Maintain your grip until the bar is returned to its resting position with spring tension released.
- End the set when you cannot keep the movement controlled; stop if you feel back pain.
If you have osteoporosis, a history of spinal fracture, or pain with spinal rounding, ask a physiotherapist or doctor whether this movement is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat (optional)
- Pilates Springboard
Sets and reps
- Sets
- 1–3
- Target
- 6–10 reps
- Rest
- 45 sec
Start with a short backward roll and increase the range only as your control improves.