Pilates · Core

Swan Dive

Coaching cues

Start in Swan (full press-up); rock forward so the legs lift and the chest lowers
Then rock back — legs push down and chest lifts again
The rocking is continuous and momentum-driven
Advanced — an extension of Swan that trains dynamic spinal control

Common faults 2

The abdominals must eccentrically control the forward rock; it should be smooth.

Overactive muscles

Erector spinaeHip flexors

Corrective work

The leg kick initiates the back rock; weak glutes prevent the full lift.

Overactive muscles

Hip flexorsPec major

Corrective work