Pilates exercises explained
Leg Pull
The Pilates exercise "Leg Pull" requires whole-body stability even in the starting position, as the exercise begins in the push-up position. The deep torso muscles are challenged by the additional leg movement.
It also trains the muscles of the buttocks and legs, as well as the shoulder girdle and arm muscles.
Due to the complexity of this exercise is very effective for the whole body. All variations of the "Front Support" prepare you for this exercise.
Exercise description
In the push-up position, we lift one leg to horizontal with an inhalation, focusing on keeping the spine and pelvis stable.
With the exhalation we push the body backwards in one piece. The heel of the standing leg pushes against an imaginary wall, the lifted leg is stretched and makes itself completely long. The foot goes to point.
With the inhalation, the body pushes forward again until the shoulder girdle is above the hands. The floating foot goes to flex.
In the exhalation we put the leg down and with the inhalation we start the whole cycle with the other leg from the beginning.
Repeat this exercise 3 to 5 times on each side.
Pro Tip From Maria
Imagine your body is between two panes of glass and glides weightlessly back and forth between them.
Video with the brief explanation of the Pilates exercise Leg Pull
Most common errors
Pelvis sinks or rises during forward and backward movement.
Head sinks to the floor or rises to the point that the neck shortens.
The playing leg sinks towards the ground during the movement.
The spine hangs in a hollow back.
Assistance
What can you do if the exercise is too difficult?
In the push-up position, lift one leg alternately without forward and backward movement.
Muscle groups
- Transversus abdominis
- Multifidus
- Obliquus Internus
- Serratus
- Rhomboideus
- Diaphragm Pelvis
- Pectoralis Major
- Biceps & Triceps
- Obliquus Externus
- Ischiocrural
- Glutaeus
- Gastrocnemius
- Tibialis Anterior
Equipment
- Mat
Difficulty
- Difficult
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