Pilates Leg Pull Front Exercise – VIDEO, Benefits, Modifications, Variations, Tips & Precautions
In this article you will learn how to do Leg-Pull Front Pilates correctly, with demo VIDEO, step-by-step instructions, benefits & tips.
Shoulders, core abdominals, gluteals, calves
Leg pull front is a full body exercise that works as core strength builder. This exercise involves almost every part of the body. It requires no equipment and can be done at home using a mat.
Leg pull front exercise takes plank/front difficulty a step further. By lifting one leg off the floor, you can introduce instability that makes the abdominals and shoulders to work harder to maintain the trunk and pelvis stable as you move.
Leg Pull Front Pilates Benefits
(i) Leg pull front exercise works on many muscles – abdominals, hamstrings, glutes, quadriceps, calves, shoulders, and arms.
(ii) Particularly, it helps develop a real strong torso by strengthening your core and the muscles between the shoulder blades.
(iii) Improves both scapula & pelvic stability.
How To Do Leg Pull Front Workout – Step-By-Step Instructions!
Start on your all fours with knees lined up directly under your hips. Place your hands on the floor in front of you. Wrists should be lined up under your shoulders with fingers pointing straight ahead. Keep arms straight and elbows unlocked.
Engage your abdominals thinking as some one is going to punch in your belly (drawing naval to spine). With your abdominals lifted, lengthen your spine and extend your legs straight out together behind you to rest on somewhere between the toes tips and balls of the feet. Your ears, shoulders, hips, and heels should be in one long line as in case of a full plank position. This is your start position.
(i) Engaging your abdominals even more, extend your right leg from the hip so that your foot lifts off the mat a few inches.
(ii) Return your foot to the mat and perform the same movement with your left leg.
(iii) As you extend your leg, keep your body stable in the plank position – not allowing your bottom to sag or stick out.
(iv) Repeat the drill for desired number of times on each leg.
(i) Keep in mind that the lift-movement is initiated by using your core, not just from the back of your leg.
(ii) Focus on keeping your leg straight than the height of the lifted leg as lifting your leg too high can cause your lower back to sag. To avoid sagging of the lower back, keep your abs pulled up and your shoulders pulled back.
Variations and Modifications
Here are some suggested modifications:
To Make It Easier: If holding the plank position is too hard for you, try these. While staying on your hands and knees, raise legs up one by one (level to the hip). Next, try raising the knees just slightly off the ground as you extend alternating legs.
To Make It Difficult: Place your hands on a foam roller when you are in the plank position. This will make it even more challenging to keep your shoulder and torso stable.
Safety and Precautions
(i) If you have any wrist problem, work on your elbows with palms flat on the ground. Or you can try placing your hands on a higher surface, like a step.
(ii) If you have any pain or injuries in your shoulders, or low back, exercise with caution. Either modify the exercise, or avoid doing it until you check it with a physical therapist or doctor.
(iii) Avoid this exercise during the mid-late stage (second and third trimester) of pregnancy.
Watch this video to learn how to do Leg Pull Front Exercise?