Pilates exercises explained

Leg Pull Back

The Pilates Leg Pull Back exercise 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 it strengthens and stretches the iliopsoas muscle (hip flexor) and quadriceps muscle (four muscle strands of the front of the thigh).

Exercise description

Step I: Variation with bent legs
In the inverted push-up position, the 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 the floor. Inhaling hold position and with exhalation lower pelvis again.

Step II: Variation with bent legs - lift one leg
To increase intensity, extend one leg to horizontal in the support position, lower again and switch legs. Pelvis remains stable.

Step III: Original version - keep legs extended
With legs extended, come into support during exhalation. Stabilize with an inhalation and with the next exhalation lift one leg straight. Then come back to the starting position.