Number fifteen in Joseph Pilates’ original 34 traditional mat exercises is The Neck Pull.
Often misunderstood—and sometimes avoided because of its challenging nature, The Neck Pull is a powerhouse move when done with correct form and intention.
Mastering this exercise takes time and consistent practice and an experienced and deep understanding of the foundational pilates principles. Your efforts will definitely be rewarded with the following benefits.
Abdominal Strength
Yes, all pilates mat exercises build abdominal strength—but the Neck Pull goes further. It demands precise coordination and synergistic activation of all the abdominal muscles, each engaging at just the right level to allow the spine to roll smoothly, segment by segment.
At the core of this control is the transverse abdominis, the deep stabilizing muscle. When activated properly, it draws inward, providing internal support and length through the lower back. This creates the foundation for the larger, more superficial abdominal muscles—like the rectus abdominis and obliques—to contract dynamically and initiate movement through the spine.
If this deep activation doesn’t happen, the body often compensates by “bracing” the abs, leading to a rigid, hinge-like movement rather than fluid spinal flexion. You might notice a hard “clunk” as you lower, or your legs lifting off the mat during the roll-up—both signs that sequencing and control are off.
Adding the hands behind the head increases the load and minimizes momentum. This forces the abdominal muscles to work harder and more intentionally, ensuring the movement comes entirely from the pilates powerhouse—not from swinging or shortcuts. It’s a true test of strength, control, and body awareness.
Hip Flexor Strength
Hip flexor strength plays a critical yet often misunderstood role in spinal flexion, especially in exercises like The Neck Pull. Understanding this relationship can help you optimize your pilates practice, protect your spine, and avoid compensatory patterns.
The hip flexors are responsible for bending the thigh at the hip.
However, in movements like the Neck Pull, where the trunk lifts from a lying position, the hip flexors become key contributors to lifting the torso, especially once the upper body is off the mat.
But here’s the nuance: the hip flexors do not directly flex the spine. That’s the job of the abdominals. However, weak or over dominant hip flexors can create a chain reaction that affects how spinal flexion is performed and stabilized.
Strong hip flexors allow controlled lowering with spine articulation, rather than momentum or “plopping.”
There can be a tendency to demonize the hip flexors, especially in the context of low back pain or tightness. But often, the issue isn’t that the hip flexors are too strong—it’s that they’re overused and under trained in the context of core weakness.
Spine and Hamstring Flexibility
The “neck pull” portion of the exercise occurs when you’re seated with your legs extended and you actively draw your head toward your knees.
This position creates a powerful stretch along the entire posterior chain—from the base of the skull all the way down to the heels.
Meanwhile, the rolling up and down phases of the exercise demand deep spinal flexion, particularly through the lumbar spine.
This flexion is made possible by the deep abdominal engagement discussed earlier, combined with precise segmental articulation of the spine.
Segmental spinal movement means that each vertebra moves independently and through its full available range—a highly controlled action that requires both mobility and motor control.
It’s a deceptively challenging skill, and one of the reasons the Neck Pull is such a valuable exercise.
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