When you think of your core, chances are you think of your abs. But there’s a deep, often forgotten group of muscle quietly working behind the scenes to support your spine and posture…multifidus.
In pilates, we don’t just train the “six-pack.” We focus on all the muscles of the trunk. That means getting to know multifidus and how it supports everything from spinal health to balanced movement.
What is multifidus?
It’s a group of small, deep muscles that run along your spine. They connect each vertebra to the one above it, spanning from the sacrum (base of the spine) all the way up to the cervical spine (neck).
Their main functions are to stabilise the spine during movement, control fine motor adjustments between vertebrae and prevent excessive spinal movement that can lead to injury
In simple terms, the multifidus keeps your spine steady, especially during small, precise movements.
Pilates foundations are about controlled movement from a stable centre. The multifidus, along with the transverse abdominis, pelvic floor, and diaphragm, form the foundation of your deep core system. This system creates intra-abdominal pressure and spinal support which is essential for safe, effective movement.
Weak or underactive multifidus muscles can contribute to spine pain, a stooped posture, instability during movement and compensation in surrounding muscles like the shoulders or hip flexors.
Engaging the deep core in pilates, targets the multifidus without you even realizing it.
Activating it isn’t about brute strength—it’s about subtlety, breath, and awareness. Here are some keyways to tap into this muscle.
Neutral Spine Work
Maintaining a neutral spine in encourages the multifidus to engage and stabilize without overworking.
Segmental Spinal Movement
Exercises like the pelvic curl, roll up or roll down help build awareness and control in the small spinal stabilizers.
Contralateral Movement
Movements where the opposite arm and leg work together—like in swimming or pointer stimulate the multifidus across the spine.
Balance & Unstable Surfaces
Working on a foam roller or stability ball adds a balance challenge that encourages the multifidus to “wake up” and stabilize the spine in 3D.
Signs Your Multifidus Needs Attention
If you experience chronic or recurring low back pain, wobbliness or shaking when doing exercises or trouble maintaining neutral spine it may be time to focus more on deeper core control and multifidus activation.
Remember: small movements done well are often more powerful than big movements done poorly.
The multifidus may not be visible in the mirror, but it plays a huge role in how you move, feel, and function. Pilates gives you the tools to strengthen it through intentional movement that targets the deepest layers of your core.
By including multifidus-focused work in your routine, you’ll build a spine that’s not just mobile, but resilient—ready to support you through every twist, reach, and lift in life.
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