The pelvic curl is a beginner Pilates exercise that articulates the spine and strengthens the glutes and hamstrings. To do it, lie on your back with your knees bent, feet flat and hip-width apart, and arms resting by your sides. Exhale as you tilt your pelvis to gently flatten your lower back, then continue peeling your spine off the mat one vertebra at a time until you are resting on your shoulder blades in a bridge. Inhale at the top with your hips level. Exhale as you roll back down, lowering from the upper back through the middle and lower back until the tailbone touches the mat last. Five to eight slow repetitions is typical. Keep the weight off your neck, your knees in line with your hips, and lift only as high as is comfortable.
Health note: This article is general information, not medical advice. Check with a doctor or physical therapist before starting Pilates if you have back, neck, hip or knee problems, are pregnant or are recovering from injury. Lying flat on your back for extended periods is often modified in later pregnancy. Ideally, learn exercises from a qualified instructor.
What the pelvic curl trains
The pelvic curl teaches you to move the spine one segment at a time, a skill called articulation that appears throughout Pilates. It also strengthens the glutes and hamstrings, which lift and hold the hips, while the abdominals control the curl and keep the ribs from flaring. Because it is gentle and supported by the mat, it is often one of the first exercises taught in a beginner class and is commonly used as a warm-up. Many people find it helps them notice stiff areas of the spine, and the rolling motion can feel soothing for the back when done with control.
Step by step
| Step | Key point |
|---|---|
| Set | Lie on your back, knees bent, feet hip-width, arms by sides |
| Tilt | Exhale and tilt the pelvis to flatten the lower back |
| Peel | Continue lifting the spine up to the shoulder blades |
| Hold | Inhale at the top, hips level |
| Roll down | Exhale and lower from the upper back to the tailbone |
| Repeat | 5 to 8 slow reps |
How to do the pelvic curl
- Lie on your back with your knees bent and feet flat on the mat, hip-width apart and parallel.
- Place your feet a comfortable distance from your seat, so your heels are roughly in line with your knees when viewed from above.
- Rest your arms long by your sides, palms down.
- Find a neutral pelvis, with a small natural curve under your lower back.
- Inhale to prepare.
- Exhale and tilt your pelvis so your pubic bone draws toward your navel and your lower back gently presses toward the mat.
- Continue to peel your spine off the mat one vertebra at a time: lower back, then middle back, until you rest on your shoulder blades.
- Inhale at the top, keeping your hips level and a long line from your knees to your shoulders.
- Exhale and roll down, softening the breastbone first and lowering each vertebra in turn until your tailbone touches the mat.
- Return to neutral and repeat.
Articulation is the goal
The pelvic curl is less about how high you lift and more about how smoothly the spine moves. Imagine your spine as a bicycle chain or string of pearls, lifting one link at a time. On the way down, try to place each vertebra on the mat individually, especially through the middle back, where many people tend to drop as a block. Moving slowly is the easiest way to improve articulation. If you notice a section that seems stuck, pause there and try to soften it before continuing.
Where the weight should be
At the top of the curl, your weight rests on your shoulder blades and feet, not on your neck. If you feel pressure in the neck, lower the hips slightly. Press evenly through both feet, including the big toe side, to keep the knees from falling in or out. Keeping the knees in line with the hips and feet protects the knees and helps the glutes and hamstrings work evenly on both sides.
Pelvic curl versus glute bridge
The pelvic curl looks similar to a glute bridge, but the focus differs. A glute bridge typically lifts the hips with a neutral spine, moving the pelvis and spine as a unit to target the glutes. The pelvic curl starts with a posterior pelvic tilt and rolls the spine up and down in sequence, emphasizing articulation and abdominal control. Both are useful, and they can complement each other in a routine.
Breathing and pacing
The standard pattern is to exhale to curl up, inhale at the top, and exhale to roll down, although some instructors inhale to lift and exhale to lower. Either can work as long as you keep breathing and move slowly. Each repetition should take several seconds in each direction. Rushing makes it harder to feel each vertebra move.
Modifications and progressions
- Lift only partway, just tilting the pelvis and lifting the lower back, if the full bridge is uncomfortable.
- Place a small ball or pillow between the knees to help keep them aligned and engage the inner thighs.
- Hold at the top for several breaths to build more glute and hamstring strength.
- Raise the arms toward the ceiling and reach them overhead at the top for a greater challenge to stability.
- Lift one foot slightly off the mat at the top as an advanced progression, keeping the hips level.
Where it fits in a Pilates session
The pelvic curl is commonly used near the beginning of a class to warm up the spine and connect breath to movement. It is also a good cooldown exercise. In some approaches, it serves as preparation for more advanced exercises such as the shoulder bridge, which adds leg lifts from the bridge position. Because it is gentle and adaptable, it fits into most beginner and rehabilitation routines, as appropriate for the individual.
How often to practice
Because the pelvic curl is low impact and uses only body weight, most people can include it in their routine several times a week. A set of five to eight repetitions works well as a warm-up before other exercises or as a short standalone break from sitting. Focus on quality rather than volume: a few slow, well-articulated repetitions teach more than many rushed ones. Over time, you may notice the middle back moving more freely and the glutes engaging more readily, which can carry over to other exercises and daily movement.
Common mistakes to avoid
- Lifting as a block instead of peeling the spine off the mat.
- Arching the lower back at the top by lifting too high.
- Putting weight on the neck.
- Letting the knees fall in or out.
- Pushing through the toes instead of the whole foot.
- Rushing the roll down.
- Holding the breath or tensing the shoulders.
Frequently asked questions
What muscles does the pelvic curl work?
It works the glutes, hamstrings and abdominals, and it improves spinal articulation and control.
Is the pelvic curl good for back pain?
Many people find gentle articulation helpful, but back pain has many causes. Check with a doctor or physical therapist and stop if it increases pain.
How high should I lift in the pelvic curl?
Lift until you rest on your shoulder blades with a long line from knees to shoulders. Avoid arching the lower back or loading the neck.
