Exercise of the Month: Half Roll Back with Foam Roller™

Targets abdominals, hip flexors, glutes and hamstrings


  • Begin seated on a Mat with your feet on top of the Foam Roller, hip-distance apart and knees bent.
    Spine is flexed forward in a C-shape, abdominals contracted and arms reaching forward.


  • INHALE Prepare.
  • EXHALE Maintaining the curve in your spine, roll your lower back toward the Mat, simultaneously pressing the Foam Roller slightly away.
  • INHALE Maintaining the curve in your spine, return to your starting position, pulling the Foam Roller in.  

    Complete 5-8 repetitions

Remember to start your workout with a warmup routine. Go to

This exercise is excerpted from the Easy Start Poster included FREE with the purchase of any Foam Roller.

Find more exercises in the STOTT PILATES Manual Library comprised of 10 titles that document the entire STOTT PILATES exercise repertoire.


CAUTION: Please note the following important cautions before attempting STOTT PILATES exercises. Consult with your doctor before beginning this or any other exercise program, as not all exercises are suitable for everyone. This or any other exercise program may result in injury.

If you experience pain or discomfort during exercise, stop immediately and consult your doctor. To reduce risk of injury, never force or strain during exercise.

STOTT PILATES videos and manuals are sold without warranties or guarantees of any kind. The creators, producers, performers, participants and distributors cannot guarantee their suitability and safety for each individual.

Any liability, loss or damage in conjunction with any use of this program including but not limited to, any liability, loss or damage resulting from the performance of the exercises demonstrated, or the advice and information given here is expressly disclaimed.