Pelvic Roll Up
Plane of Motion
Sagittal
Muscle Focus
Spinal Flexors
Recs Atubdominis, Internal Oblique, External Oblique
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Other Muscles at Play
Objectives
Strengthens the hip extensors while developing steady torso stabilization.
Uses the mid‐back as an anchor point to provide stability and support during the lift.
Maintains pelvic stability as the spine articulates up and down on the barrel.
Develops deep abdominal engagement to reinforce torso stabilization and lumbo‐pelvic control.
Creates gentle traction through the spine by allowing the hip to drop downward, increasing space between each vertebra and the pelvis for a decompressive effect.
Focus on breathing to synchronize the movement.