Pilates Leg Pull Back
CoreStrengthIntermediateNo equipment
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.
How to do it
- 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.
Tips
- 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.
Muscles
Primary: Erector spinae, Glutes (max)
Secondary: Hamstrings, Rear deltoid, Triceps
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