Skip to content
Gymlab
Create your personal plan

Pilates

Ladder Barrel Leg Lift

The Ladder Barrel Leg Lift is a Pilates exercise performed on your back over the barrel while holding a ladder rung. Lifting and lowering your legs trains abdominal control and hip flexor strength.

Higher injury risk. Read the safety notes before adding weight.

  • Intermediate
  • Isolation
  • Higher injury risk
  • Rest 45 sec

How to do it

  1. Sit on the barrel with your back toward the ladder.
  2. Recline over the curve with your hips supported on the barrel.
  3. Grip a reachable ladder rung behind your head with both hands.
  4. Draw your bent knees toward your chest.
  5. Extend your legs upward toward the ceiling.
  6. Lower your legs away from your torso through a controlled range.
  7. Lift your legs back to the starting angle.

Form cues

  • Keep your ribs from flaring.
  • Exhale as you lift.
  • Keep your shoulders away from your ears.
  • Move both legs together.

Common mistakes

  • Lowering too farReverse direction before your lower back arches farther or your pelvis tips forward.
  • Swinging the legsUse a slow, even pace without bouncing at the bottom.
  • Pulling your body toward the ladderUse your hands to anchor your position rather than pulling yourself along the barrel.

Safety

The long leg lever can strain your lower back if abdominal control fades. Losing your grip or sliding on the elevated barrel can cause a fall.

  • Check that the barrel is stable, its adjustment locks are secured, and the rung is dry.
  • Have someone experienced with the apparatus assist with your first attempts and getting on or off.
  • Practice with bent knees before attempting the straight-leg version.
  • End the set if your grip weakens or your body begins to slide.

If you have back or neck pain, or cannot comfortably reach overhead, choose a floor-based alternative and seek guidance from a physiotherapist before attempting this version.

Muscles worked

Front

Primary muscles

  • Abs

Secondary muscles

  • Hip Flexors
  • Obliques

Equipment

  • Pilates Ladder Barrel

Sets and reps

Sets
2–3
Target
6–10 reps
Rest
45 sec

Start at the lower end of the range while learning to keep your trunk steady.