Leg Pull
Description
The leg pull (also called Pilates leg pull) is a reverse-plank variation where you support yourself on your hands and feet face-up and alternately lift one leg straight up toward the ceiling. It is essentially identical to the reverse plank with leg lift. It builds posterior chain strength, hip control, and core engagement.
Muscle Group
Equipment Required
Leg Pull Instructions
- Sit on the floor with legs extended in front and hands placed behind you, fingers pointing toward your feet.
- Press into your hands and heels to lift your hips up. Body forms a straight line from heels to head.
- Squeeze your glutes hard. Drive your hips up.
- From this reverse plank, lift your right leg straight up toward the ceiling.
- Keep your hips perfectly still — they should not drop on the lifting side.
- Hold the leg lifted for 1 to 2 seconds.
- Lower the right leg and immediately lift the left.
- Continue alternating for 8 to 12 reps per side.
Leg Pull Form & Visual
Leg Pull Benefits
- Builds posterior chain strength
- Develops core anti-rotation
- Trains glute and hamstring control
- Improves shoulder stability
- No equipment needed
- Useful Pilates exercise for core integration
Leg Pull Muscles Worked
- Gluteus maximus (heavy involvement)
- Hamstrings
- Erector spinae
- Core (anti-rotation)
- Posterior deltoid
- Triceps brachii (planted arms)
Leg Pull Variations & Alternatives
- Reverse Plank (no leg lift)
- Reverse Plank with Leg Lift
- Glute Bridge March
- Single-Leg Glute Bridge
- Tabletop Hold with Leg Lift
