Pilates
Tower Seated Push-Through
The Tower Seated Push-Through is a seated Pilates exercise that uses a spring-loaded bar to guide forward spinal rounding. It trains abdominal control and smooth movement through your spine.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Sit tall facing the tower with your legs extended comfortably in front of you.
- Grasp the push-through bar with your hands shoulder-width apart.
- Lower the bar toward your thighs.
- Press the bar forward over your legs with your spine gently rounded.
- Draw the bar back toward your thighs.
- Roll your spine upright from your lower back upward.
- Guide the bar back to its starting height.
Form cues
- Keep your shoulders away from your ears.
- Keep both sitting bones grounded.
- Exhale into the forward reach.
- Let your head follow your spine.
Common mistakes
- Folding only at the hipsCreate a gradual curve through your back rather than reaching forward with a rigid torso.
- Forcing the forward reachShorten the reach before you feel pulling behind your knees or pinching in your back.
- Twisting toward one handKeep pressure even through both hands so the bar stays level.
Safety
The spring-loaded bar can recoil and strike you if your grip slips or you lose control of its return. Forcing the rounding range can strain your back or shoulders.
- Have a qualified Pilates instructor select the spring setup and demonstrate the bar path before your first attempt.
- Check that the tower, spring attachments, clips, and required safety strap are secured according to the apparatus instructions.
- Keep both hands on the bar until it is safely at rest.
- End the set if the spring starts pulling you out of position.
If you have osteoporosis, a spinal condition, or back or shoulder pain, get guidance from a physiotherapist or doctor before doing loaded spinal rounding.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
- Pilates Wall Tower
Sets and reps
- Sets
- 1–2
- Target
- 6–8 reps
- Rest
- 45 sec
Use a spring setting that lets you move smoothly without relying on momentum.