Pilates
Pilates Leg Pull Back
Pilates Leg Pull Back combines a reverse plank with alternating straight-leg lifts. It trains your glutes and hamstrings while challenging your ability to keep your trunk steady.
- Intermediate
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Sit on your mat with your legs extended together in front of you.
- Place your palms behind your hips, shoulder-width apart, with fingers pointing toward your feet.
- Lift your hips into a reverse plank, forming a long line from your shoulders to your heels.
- Raise one straight leg a few inches above the mat.
- Lower that heel back to the mat with control.
- Repeat the lift with your opposite leg.
- Continue alternating legs for your chosen repetitions.
- Lower your hips to the mat to finish.
Form cues
- Press the mat away.
- Keep your collarbones wide.
- Reach long through the lifted toes.
- Breathe steadily through each lift.
Common mistakes
- Hips sagging or twistingReduce the leg-lift height until your pelvis stays level.
- Arching the lower backGently tighten your abdomen to keep your ribs aligned over your pelvis.
- Throwing the head backwardKeep your neck aligned with your torso rather than looking behind you.
Safety
Supporting your body with your arms behind you can strain your wrists or shoulders if you lack comfortable motion there. Fatigue can also let your lower back collapse into an uncomfortable arch.
- Use a nonslip mat so your hands and heels stay secure.
- Practice a brief reverse-plank hold comfortably before adding leg lifts.
- End the set when you can no longer support your body steadily.
- Stop if you feel sharp pain, pinching, or numbness.
If you have wrist, shoulder, or lower-back symptoms, ask a physiotherapist about a suitable modification before attempting the full exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 45 sec
Count each leg lift as one rep, dividing the total evenly between sides.