Exercise
Candlestick
AdvancedAdvanced Cadillac inversion exercise lifting both legs to a vertical position in a controlled overhead balance.
Setup instructions
Lie supine on the Cadillac table with the push-through bar positioned above at arm reach. Hold the bar with both hands at shoulder width. Connect the abdominals firmly before beginning the lift.
Breathing cues
Exhale to lift. Inhale to hold. Exhale to lower.
Movement steps
- 1Exhale to press through the bar, rolling the spine and lifting the hips and legs toward vertical.
- 2Extend both legs long toward the ceiling in the candlestick position.
- 3Hold with steady breath and deep core engagement.
- 4Inhale to begin the controlled descent.
- 5Exhale to roll the spine back down to the table with control.
Common mistakes
Losing shoulder support at the top; letting the legs fall without control; collapsing the abdominals; holding the breath; rushing the descent.
Safety notes
Requires qualified progression. Avoid with neck, shoulder, or disc issues. Never attempt without a spotter until the movement is fully controlled.
Connections
Related exercises
FAQs
Is Candlestick suitable for beginners?
No. Candlestick is an advanced inversion exercise requiring excellent core strength, shoulder stability, and controlled spinal articulation. It must be learned with qualified guidance and a spotter.
What muscles does Candlestick work?
The deep abdominals and glutes work together to support the inverted position. The shoulder stabilisers hold the bar and guide the controlled descent, and the hamstrings assist the leg extension overhead.
What is Candlestick good for?
Candlestick builds advanced core endurance, inversion confidence, and full-body coordination. The controlled articulation in both directions is one of the most demanding spinal challenges in Pilates.