PILATES MOTION ATLAS

Knee Tuck on the Roller | Foam roller exercise in 3D

Knee Tuck on the Roller: plank (shins on the roller), trunk and shoulder stability. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

← Back to the foam roller library

A schematic 3D view of Knee Tuck on the Roller — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Plank (shins on the roller) · Trunk and shoulder stability

Trunk and shoulder stability

Starting position

Place both hands on the floor under your shoulders, rest your shins on the roller placed across, and bring your body into a straight line from head to heels.

Movement phases

1. Set up

In the plank position, draw your abdomen in so your lower back does not sag.

2. Draw the knees in

Breathing out, draw your knees towards your chest. The roller rolls towards your ankles.

3. Return to plank

Extend your legs back and return to the plank position.

4. Lower and rest

Lower your knees to the floor and rest.

What to check yourself

Is the lower back sagging? Are the shoulders shifting away from directly above the wrists? Is the breath being held?

Coaching points for instructors

This is an advanced exercise. First check that the client can hold a plank without the roller before attempting it.

Caution

Do not press hard through pain. Stop if you feel sharp pain, numbness or dizziness. If you have osteoporosis, pain under treatment, have had surgery or are pregnant, check with your healthcare professional. Do not do this exercise if you have wrist or shoulder pain.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

This lesson was put together for this site. It has not yet been reviewed by an expert.

Open in 3D Open the Instructor view