Why Can't I Do a Pilates Roll Up

Struggle to do a Pilates roll up? Don't worry, it is actually more common than you think!

In nearly every matwork class I’ve taught over the last 16 years, there has been at least one person who finds this movement difficult, or sometimes even impossible, to do. The Pilates roll up takes a huge amount of preparation, practice, patience and persistence to master. All the P's!

And for some people, it may never be fully accessible to their body. And that is totally okay too.

What makes the Pilates Roll Up So Difficult?

The Pilates roll up requires a very delicate balance between several muscle groups working together.

These include:

• The psoas (hip flexor muscles)

• Rectus femoris (part of the quadriceps)

• The adductors (inner thigh muscles)

• The abdominal muscles

• The wider core muscles

When these muscles work together effectively, the movement feels controlled and fluid. But if they become out of balance with one another, the roll up can quickly become much more challenging.

Are Your Hip Flexors Taking Over?

One of the most common reasons people struggle with the Pilates roll up is that the hip flexors start doing too much of the work.

If this is happening, you may notice that:

• Your feet pop up off the floor

• You need a heavy strap or someone to anchor your feet down

• You feel gripping, cramping or tension in the front of your hips

• Your lower back arches as you begin to roll up

These are all signs that the movement may not be coming from using the right balance of your muscles.

How To Make a Pilates Roll Up Easier

Instead of trying to force the full movement, keep it simple.

Try to only go as far back as you can whilst keeping your feet and legs down (and together), your abdominals gently drawing in, and your shoulders relaxed.

This variation helps you build awareness of how the movement should feel and allows you to develop better control without compensation from the hip flexors.

Remember… Pilates Is a Method

Practice, practice, practice!

One thing I always remind my clients is that Pilates matwork is a method. Your progress does not come from isolating one exercise and repeating it over and over and over again. It comes from taking regular classes and building your awareness, strength and control throughout the whole body.

Over time, all of these elements come together and can help improve movements such as the roll up.

If you'd like to practise with me, you can find a range of free Pilates workouts on my YouTube channel that you can follow from the comfort of your own home.

What if I just can't do it?

It's okay.

One thing you'll know as a regular viewer of my YouTube channel is that my priority for you is easing the mind as well as the body. So take the pressure off yourself and just enjoy moving.

Not everyone can do a roll up, for many different reasons. Some people I've worked with have never been able to do a full roll up, whilst others have achieved it after several years of practice.

What matters most is that you do what you can of the movement, using the options available to you.

Click here to see an option on my Instagram page and click here to join the full session on YouTube.

Much love,

Rachel

Frequently Asked Questions

Why can't I keep my feet down during a Pilates roll up?

This is usually a sign that your hip flexors are taking over and doing too much of the work. It can also be from a lack of balance between the abdominal muscles, hip flexors and inner thighs.

How long does it take to learn a Pilates roll up?

Everyone is different. Some people pick it up quickly, while others may need months of regular practice. The important thing is to focus on control and technique rather than rushing the movement.

Is it normal to struggle with a Pilates roll up?

Absolutely. The roll up is one of the more challenging Pilates exercises and many people find it difficult, even after attending classes for years.

What muscles are used in a Pilates roll up?

The movement relies on the abdominals, core muscles, hip flexors, inner thighs (adductors) and quadriceps working together in a balanced and coordinated way.