Leg Pull Back

Leg Pull Back is an advanced Pilates exercise that strengthens the entire back of the body, including the back, glutes, hamstrings and shoulders. The exercise helps improve stability in the hips, opens the chest, and strengthens the arms and legs. This exercise requires balance and control, making it a challenging but highly effective movement for the whole body.

Correct execution

How to perform the Leg Pull Back correctly:

1. Sit on the mat with your legs straight in front of you and your hands placed behind your hips, with your fingers pointing towards your heels.
2. Lift your hips off the floor so that your body forms a straight line from your shoulders to your heels.
3. Hold this position and lift one leg straight up towards the ceiling without bending the knee. Slowly lower your leg back to the floor.
4. Switch legs and repeat the movement with control while keeping your body stable.

Common errors

Avoid these mistakes to ensure correct technique:

• Lowering hips: Keep the hips lifted at all times to activate the core muscles and avoid strain on the lower back.
• Overloaded wrists: Apply pressure from the arms and shoulders to relieve the wrists, and avoid collapsing in the upper body.
• For fast movement: Perform the leg lift slowly and controlled to maintain balance and fully engage the glutes.

Video Demonstrations

Watch these videos for the correct execution of the Leg Pull Back :

Modifications and variants

Adapt the exercise to your level:

• Beginner: Keep your hips in a lower position, or keep both feet on the floor without lifting a leg.
• Advanced: Increase the intensity by keeping the leg lifted longer, or perform more repetitions on each side.

Number of repetitions and sets

Perform Leg Pull Back for 2-3 sets of 8-10 repetitions on each leg. Increase the number of repetitions as you get stronger.

Breathing technique

Inhale as you prepare the movement, and exhale as you lift your leg. Ensure steady breathing to keep core stabilized and controlled.