Pilates Dart
- Beginner
- Pilates
- Home
Pilates dart has you lie face down with your arms by your sides, palms in, lifting your chest while reaching your fingers toward your feet. It trains the upper back, lower back and glutes as one gentle extension. Beginners use it at home or in Pilates for reps, as a warmup, main move or finisher.
- Muscles
- Lower back, Glutes, Upper back
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Lie on your stomach, arms along your sides, palms in.
- Lift your chest and reach your fingers toward your feet.
- Squeeze your shoulder blades and glutes gently.
- Lower slowly and repeat.
Form cues
- Keep your gaze down so your neck stays long.
- Press your hips and legs down into the mat.
- Breathe out slowly as your chest rises.
Common mistakes
- Neck cranks up, chin leading the lift. Keep your gaze down and neck in line with your spine.
- Chest lifts too high and too fast. Lift a small amount and squeeze gently instead.
- Legs lift off the mat with the chest. Keep your hips and legs pressed down.
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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