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.

How to do it

1. Set up in a high plank with the hands under the shoulders and the body in one line.
2. Brace the trunk and squeeze the glutes so the hips cannot rotate.
3. Lift one straight leg a few centimetres above hip height without letting the pelvis tilt.
4. Lower it under control and repeat with the other leg.
5. Keep alternating for the desired number of repetitions.

Tips

• 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.

Muscles

Primary: Glutes (max), Abs

Secondary: Front deltoid, Erector spinae, Transverse abdominis