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
Core, Glutes, Hamstrings
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key 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
How to perform
- 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.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Posterior Deltoid
Primary
Lower Back
Primary
Hamstrings
Primary