Play Pull Back

Leg Pull Back is an advanced Pilates exercise that strengthens the core , glutes , shoulders and hamstrings . The exercise challenges both strength and stability throughout the body, and helps to improve body control and balance . Leg Pull Back is ideal for those who want an intense core workout and at the same time work on upper body and leg strength.

Correct technique

Follow these steps to perform the Leg Pull Back correctly:

  1. Start in a reverse plank position: Sit on a mat with your legs extended in front of you and your hands placed behind your hips with your fingers pointing forward.
  2. *Inhale* and lift the hips up so that the body forms a straight line from head to heels. Keep the core active and the shoulders stable.
  3. On the *exhalation*, lift the right leg straight up toward the ceiling while keeping the rest of the body stable.
  4. Slowly lower the leg back to the floor and repeat the movement with the left leg.

Perform the exercise for 6-8 repetitions on each side, focusing on control and stability throughout the movement.

Common errors

To get the most out of the Leg Pull Back and avoid injury, you should avoid these typical mistakes:

  • Too low hip position : Make sure to keep the hips up and the body in a straight line. If the hips drop, you lose core activation.
  • Overextending the lower back : Avoid overextending the back by keeping the core tight so the lower back remains stable.
  • Too fast pace : Perform the exercise slowly and controlled to get full activation of the muscles.

Modifications and Variations

Here are some adaptations and variations for the Leg Pull Back:

  • Beginner Modification: Keep your hips lifted and focus on building stability without lifting your legs so you can get used to the position.
  • Advanced variation: For a greater challenge, add an extra pulse with the leg in the raised position or hold the leg up for a few seconds before lowering it.

Repetitions and sets

For beginners, 2-3 sets of 4-6 repetitions on each side are recommended. For the more advanced, try 3-4 sets of 8-10 repetitions on each side to intensify the workout.

Breathing tips

Inhale as you lift your hips up and exhale as you lift your leg. Controlled breathing helps you maintain core stability and body balance.

Visual angles and tips

Observing the Leg Pull Back from different angles can help you get the right technique:

  • Side Angle: Keep your body in a straight line and avoid letting your hips drop when you lift your leg.
  • Front Angle: Make sure the shoulders and hips remain stable without rotating as you lift the leg.

Demonstration video

Watch this video to learn proper technique for the Leg Pull Back:

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