Swan Dive
- Pro
- Advanced
- Pilates
The swan dive has you press up from lying on your stomach into a high arc, then release your hands and rock forward onto your chest as your legs lift. It trains the lower back, glutes and upper back through this continuous rocking extension. It is an advanced Pilates flow move, used as a warmup, a cooldown or recovery work, repeated for reps.
- Muscles
- Lower back, Glutes, Upper back
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Lie on your stomach and press up into a high arc.
- Release your hands and rock forward onto your chest.
- Let your legs lift as your torso dives.
- Catch the floor and press back up into the arc.
Form cues
- Keep your legs together throughout the rock.
- Drive the rock from your back, not your arms.
- Keep your neck long as your chest lifts and dives.
Common mistakes
- The rock turns into an uncontrolled swing. Slow the tempo and control each direction.
- Legs splay apart during the dive. Keep your legs pressed together the whole time.
- Neck overextends looking too far back. Keep your gaze just ahead, not straight up.
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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