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Exercise guide
Pilates Leg Pull Back
A reverse plank with alternating leg lifts: the hips stay high while one leg at a time is raised, so the glutes and the back of the trunk work against the shifting support.
What this exercise works
- Muscles
- erector spinae · gluteus maximus · hamstrings · posterior deltoid · triceps brachii
- Goals
- endurance · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Sit with the legs straight and the hands on the floor behind the hips, fingers pointing forward.
- Press into the hands and heels and lift the hips into a reverse plank.
- Keeping the hips level and high, lift one straight leg as far as the pelvis stays still.
- Lower the leg under control and repeat with the other one.
- Finish the set and lower the hips to the floor.
Technique cues and common mistakes
- Stop the leg lift where the hips start to drop; height is not the point.
- Keep the chest open and the shoulders away from the ears.
- Bend the knees slightly if the straight-leg version pulls at the hamstrings.