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Exercise guide
Pilates Leg Pull Front
A high plank with alternating leg lifts: the shoulders stay stacked over the wrists while one leg at a time lifts, adding an anti-rotation demand to the plank.
What this exercise works
- Muscles
- gluteus maximus · rectus abdominis · anterior deltoid · erector spinae · transverse abdominis
- Goals
- endurance · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Set up in a high plank with the hands under the shoulders and the body in one line.
- Brace the trunk and squeeze the glutes so the hips cannot rotate.
- Lift one straight leg a few centimetres above hip height without letting the pelvis tilt.
- Lower it under control and repeat with the other leg.
- Keep alternating for the desired number of repetitions.
Technique cues and common mistakes
- Lift the leg from the glute rather than by arching the lower back.
- Keep the weight even in both hands; the tendency is to lean away from the lifted side.
- Reduce the lift height until the hips stay perfectly level.