Pilates Movement Terminology Cheat Sheet for Instructors (Free PDF)

Becoming a Pilates instructor means learning a lot of new language, not just the exercises themselves, but the technical terms that describe how the body moves. Terms like flexion, extension, pronation, and circumduction may sound complex at first, but they simply describe movements you already use in class every day.

This Pilates Instructor guide is a quick reference for anatomical and movement terminology, designed to help you revise, jog your memory, or strengthen your understanding of the body. Keep it handy during your training, self-study, or anytime you want a refresher, it’s the foundation behind the movements you’ll teach.

FREE Pilates Movement Cheat Sheet

Pilates Movement - Anatomical Terms

1.Flexion – “Bending”

• Definition: Decreasing the angle at a joint.

• Examples:

• Spine: Roll-Up

• Knee: Heel toward glutes

• Elbow: Bending arm

2.Extension – “Straightening / Lengthening”

• Definition: Increasing the angle at a joint.

• Examples:

• Spine: Swan

• Knee: Straightening leg from bent position

• Elbow: Straightening arm

3.Pronation – “Turning down / inward”

• Definition: Rotating forearm or foot so the palm/sole faces down or inward.

• Examples: Forearm plank, foot rolling slightly inward

4.Supination – “Turning up / outward”

• Definition: Rotating forearm or foot so the palm/sole faces up or outward.

• Examples: Forearm turning palms up, foot rolling outward

  
  
  
  

5.Abduction – “Move away from the midline”

• Definition: Moving a limb away from the body’s center.

• Examples: Side leg lifts, arm raises to the side

6.Adduction – “Move toward the midline”

• Definition: Moving a limb toward the body’s center.

• Examples: Side leg lowers, bringing arms down to sides

7.Rotation – “Twist”

• Definition: Turning around a central axis.

• Examples: Spine Twist

8.Lateral Flexion – “Side bend”

• Definition: Bending the torso to the side.

• Examples: Side bends on mat, side-lying stretches

9.Circumduction – “Circular motion”

• Definition: Moving a limb in a circular pattern at a joint.

• Examples: Shoulder circles, hip circles while lying down

  
  
  
  

10.Elevation – “Lift”

• Definition: Raising a body part vertically.

• Examples: Shrug shoulders

  
  
  
  

11.Depression – “Lower / release”

• Definition: Moving a body part downward.

• Examples: Lower shoulders from shrugged position, arms to sides

  
  

12.Protraction – “Move forward”

• Definition: Moving a body part away from the midline forward.

• Examples:  Moving shoulders forward around ribcage

  
  

13.Retraction – “Move backward”

• Definition: Moving a body part backward toward the midline.

• Examples: Scapulae squeezing toward spine

If you’d like more practical support as a Pilates instructor, explore my growing collection of instructor resources designed to help with cueing, class planning, modifications, and teaching confidence.

6 Week detailed class Plan

From free cheat sheets to downloadable teaching tools, these resources are designed to make Pilates teaching feel clearer, calmer, and less overwhelming, especially in the early days after qualifying.

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