Pilates exercise – How to do leg pull in prone

What does a leg pull in prone exercise do?

This exercise is aimed at training good pelvic and lumbar spine control as well as scapulaothoracic joint (shoulder blade region) stability in a weight bearing position.

This is a great exercise to increase the strength and endurance of your upper body as well as your abdominal muscles.

Video: How to do leg pull in prone

Prep Position

Starting in a four point kneeling (all fours) position. Your knees should be directly under your hips and hands just slightly forwards to your shoulders. The elbows should be soft so the insides of the elbows are facing each other.

Your head and neck should be long and aligned with the spine and the pelvis in a neutral position.

Inhale to prepare. Exhale hover knees approximately one inch off the mat. Inhale to hold then exhale to lower back to the start position.

Progression into plank position

Starting in a four point kneeling (all fours) position. Your knees should be directly under your hips, moving your hands another hands width in front of your shoulders. Inhale to prepare.

Exhale hover knees approximately one inch off the mat, then extend forwards to form a plank position.

Inhale to hold this position. Exhale to lower back to the hover position then back onto the mat.

Progression into plank position with leg lifts

Starting in a four point kneeling (all fours) position. Your knees should be directly under your hips, moving your hands another hands width in front of your shoulders. Inhale to prepare.

Exhale hover knees approximately one inch off the mat, then extend forwards to form a plank position.

Inhale to hold this position.

Exhale lift one leg off the mat in alignment with the body, inhale to lower leg. Repeat alternating legs for 4-6 times.

Exhale to lower back to the hover position then back onto the mat.

Variations

  • Modify leg movements for example add pulses or circles
  • Could combine into a press up if feeling strong!

Top Tips

  • Watch for any locking of the elbow joints.
  • Keep the neck in alignment with the spine watch for any dropping of your neck
  • Maintain neutral spine position throughout the movement
  • Avoid Doing this exercise if:
  • You have acute low back or SIJ pain
  • You have uncontrolled joint hypermobility

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