Leg Pull Back
Intermediate
Also known as: Reverse Plank with Leg Lift · Pilates Leg Pull Back
Expert Advice
If your hips drop whenever a leg lifts, practice the reverse plank with both heels grounded before adding leg lifts.
How-to-do Steps
- Sit with legs extended and palms behind your hips, fingers pointing toward your feet.
- Press through your palms and heels, lifting your hips into a straight reverse plank.
- Lift one straight leg only as high as your hips remain level.
- Lower that heel gently to the floor without dropping your hips.
- Lift the opposite straight leg while keeping both arms straight.
- Continue alternating controlled leg lifts for the programmed duration.
Common Mistakes
- Lower back archesFix: bring your ribs down rather than pushing your hips higher.
- Head drops backwardFix: keep your neck aligned with your torso.
Coach Cues
Keep hips levelPush the floor awayReach through your heel
Short reminders to keep in mind during every set.
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Muscles Worked
Leg Pull Back primarily targets the Quads, Glutes, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads35%
Glutes30%
Secondary
Hamstrings15%
Abs10%
Shoulders5%
Triceps5%
Equipment
Body Weight
Exercise Type
Stretching
Why Level 3?
Intermediate
Single-heel support requires hip control, while the reverse plank demands shoulder mobility and strength.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Frequently Asked Questions
What muscles does Leg Pull Back work?
Leg Pull Back primarily targets the Quads, Glutes. Secondary muscles involved include Hamstrings, Abs, Shoulders, Triceps. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Leg Pull Back?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Leg Pull Back suitable for beginners?
Leg Pull Back is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Leg Pull Back?
Lower back arches: bring your ribs down rather than pushing your hips higher. Head drops backward: keep your neck aligned with your torso.
