Pilates exercises explained
Leg Pull Back Prep
The Pilates exercise "Leg Pull Back Prep" is the preparatory exercise for the "Leg Pull Back".
Leg Pull Prep is a very challenging full-body exercise that strengthens the entire back of the body, opens the chest and strengthens the shoulder girdle. At the same time, the exercise strengthens and stretches the iliopsoas muscle (hip flexor) and quadriceps muscle (four muscle strands of the front of the thigh). It also strengthens the rear leg chain, as well as gluteal muscles.
Exercise description
Stage I: Starting position seated, legs hip-width apart, hands should be directed to the pelvis or to the side. With the inhalation lengthen the upper body and slightly lift the sternum, collarbones open. With exhalation lift pelvis off floor to get into inverted push-up position. Inhaling hold position and with exhalation lower pelvis again.
Stage II: Lift one leg straight. To increase intensity, extend one leg to horizontal in the support position, lower again and switch legs. Pelvis remains stable.
Frequently asked questions
What to do for pain in the wrists?
Between exercises, circle shoulders and wrists.
What to do for cramps in the back of the thigh?
Conscious post-activation of the abdominal and pelvic floor muscles - keep practicing, the cramps disappear with exercise.
Pro Tip From Maria
Increased pressure of the feet into the ground automatically activates the posterior muscle chain.
Video with the brief explanation of the Pilates exercise Leg Pull Back Prep +Leg Pull Back
Most common errors
The pelvis is sagging.
The thoracic spine is hyperextended.
Head falls into the neck.
Assistance
What can you do if the exercise is too difficult?
Stay at level I until the muscles have adapted.
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