INTERMEDIATE
Similar to the Plank with Leg Lift, the Leg Pull-back targets the muscles of the legs, the abdominals, and the arm muscles. Slightly more challenging than the leg lift, this exercise demands that you maintain stability while achieving full body extension and flexion.
Sit with your legs parallel and stretched out in front of you. Place your hands behind you with your fingers pointed toward your hips.
Press up through your arms and lift your chest up, squeezing your buttocks and lifting your hips while pressing your heels into the floor. Continue lifting your pelvis until your body forms a long line from your shoulders to your feet.
Without allowing your pelvis to drop, raise one leg, straightened, up in the air.
Slowly lower the leg down to the mat, and switch to the other leg. Repeat four to six times on each side.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
AVOID
• Allowing your shoulders to sink into their sockets. If your legs do not feel strong enough to support your body, slightly bend your knees.
BEST FOR
• gluteus maximus
• biceps femoris
• deltoideus
• rectus femoris
• adductor magnus
• tensor fasciae latae
• rectus abdominis
• transversus abdominis
• adductor longus
• obliquus externus
• latissimus dorsi
• triceps brachii
QUICK GUIDE
TARGET
• Hip extensor muscles
• Core stabilizers
• Arm muscles
• Leg muscles
NOT ADVISABLE IF YOU HAVE
• Wrist pain
• Shoulder injury
• Knee pain while kneeling
• Shooting pains down leg
