Pilates
Pilates Leg Pull Front
Pilates Leg Pull Front combines a straight-arm plank with alternating leg lifts and a small ankle-driven rock. It trains abdominal control, shoulder stability, and hip strength while you keep your body aligned.
- Intermediate
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Start on all fours with your hands beneath your shoulders.
- Extend your legs into a plank with your feet together and your body straight from head to heels.
- Lift one straight leg a few inches with your toes pointed.
- Rock your body slightly backward through your supporting ankle, moving its heel toward the mat.
- Rock forward until your shoulders return over your wrists.
- Lower your lifted foot to the mat.
Form cues
- Keep your hip bones facing down.
- Push the floor away.
- Keep your ribs drawn in.
- Breathe steadily throughout.
Common mistakes
- Lifting the leg too highStop the lift before your lower back arches, even if your foot barely leaves the mat.
- Looking straight aheadLook at the mat between your hands to keep your neck aligned with your spine.
- Bouncing through the ankle rockUse a small, slow shift rather than forcing your supporting heel downward.
Safety
Supporting your weight through your hands can irritate your wrists or shoulders. Fatigue can also let your lower back sag, increasing strain during the leg lift.
- Use a nonslip mat so your hands and supporting foot stay secure.
- Practice a comfortable straight-arm plank before adding leg lifts.
- End the set by lowering your knees when you can no longer maintain your alignment.
If you have wrist, shoulder, or lower-back pain, use a knees-down plank without leg lifts or seek guidance from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 4–6 reps per side
- Rest
- 45 sec
Alternate sides; one leg lift with a backward-and-forward rock counts as one rep.