Rollover to V-Sit
oec:rollover-to-v-sit
A dynamic mobility drill that transitions from a supine spinal rollover into a wide-leg seated forward fold to mobilize the spine, hamstrings, and adductors.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Roll-Overs into V-Sits, Rollovers into V-Sits, Plow to V-Sit, Plow to Straddle Reach
How to do it
Setup
- Sit on an exercise mat with your legs extended in front of you.
- Ensure you have ample clear floor space behind your head to roll backward safely.
Movement
- Lie back and use controlled momentum to roll your hips and legs up and over your shoulders toward the floor behind your head.
- Pause briefly at the end range of the rollover, supporting your upper body across your shoulder blades without loading the neck.
- Roll smoothly forward through your spine back into a seated position.
- As you return to sitting, spread your legs wide into a straddle (V-sit) position.
- Hinge at your hips and reach both hands forward between your legs to dynamically stretch your hamstrings and adductors.
- Bring your legs back together and smoothly initiate the next rollover.
Breathing
Inhale as you roll backward over your shoulders, and exhale completely as you roll forward and reach into the V-sit stretch.
Cues
- Roll onto your shoulders, not your neck.
- Smooth momentum, no slamming.
- Spread wide and reach long through your hips.
Common faults
- Rolling directly onto the cervical spine and putting heavy pressure on the neck.
- Bear your weight across the upper back and shoulder blades, keeping your neck relaxed and free of load.
- Excessively rounding the lower back during the forward reach instead of hinging at the hips.
- Focus on tilting your pelvis forward and reaching from the hips to emphasize the hamstring and adductor stretch.
Safety
- Individuals with cervical spine issues, disc herniations, or acute lower-back pain should avoid this exercise or limit the backward range of motion.
Muscles
Joints
- Lumbar spine: Flexion, Extension
- Thoracic spine: Flexion, Extension
- Hip: Flexion, Abduction
Details
- Movement
- Mobility drill, Stretch, Spinal flexion
- Modality
- Mobility, Flexibility, Calisthenics
- Mechanics
- compound
- Force
- not applicable
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- intermediate
- Equipment
- None
- Record
- Repetitions
- Load
- bodyweight
Sources
- wger: Roll-overs into V-sits, by Pete-E automation (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.