PILATES MOTION ATLAS

Supine Knee Roll | Self-stretch in 3D

Supine Knee Roll: supine, lower back and rotation. 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

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

Position and focus

Supine · Lower back and rotation

A self-stretch for the lower back and rotation. Support your body and stay within a comfortable range.

Starting position

Lie on your back with both knees bent and the knees and feet together. Stretch both arms out to the sides.

Movement phases

1. Bring the knees together

Let your shoulders and back rest on the floor.

2. Lower the knees to one side

Keeping the knees together, slowly lower them to one side.

3. Hold the position

Feel the stretch in your lower back and back, within the range where your shoulders stay on the floor.

4. Return to centre

Use your abdominals lightly to bring the knees back to the centre.

What to check yourself

Check that the opposite shoulder is not lifting and that you are not using momentum to lower the knees.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

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.

References and scope

Worcestershire Acute Hospitals NHS — Stretching Exercises (Physiotherapy) ↗
Self-stretches for the neck, shoulder, elbow and wrist; knee rolls and knee hugs lying down; inner thigh; lifting the chest lying face down; front of the hip at the edge of a bed; front and back of the thigh; and calf.

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