Neck Pull
- Pro
- Intermediate
- Pilates
Neck pull has you lie on your back with hands behind your head and legs extended, curling up one vertebra at a time to sitting, then folding forward over your legs before rolling back down with control. It trains the abs, quads and hamstrings through a segmented spinal roll. Intermediate exercisers use it as a warmup, cooldown or recovery flow, for reps.
- Muscles
- Abs, Quads, Hamstrings
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Lie on your back, hands behind your head, legs extended.
- Curl up one vertebra at a time to sitting.
- Fold forward over your legs, elbows wide.
- Roll back down slowly with control.
Form cues
- Let your abs lift you, not your hands on your neck.
- Keep your legs pressed together and heels grounded.
- Let your breath out slowly as your spine rounds forward.
Common mistakes
- Hands pull the head forward by the neck. Keep your elbows wide and let your abs do the lifting.
- Momentum jerks you up instead of a smooth roll. Curl up one vertebra at a time, not in one jerk.
- Legs separate or lift off the floor. Keep your legs together and pressed to the floor.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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