Pilates Leg Pull Back

A Pilates exercise performed in a front plank position with alternating leg lifts, targeting the posterior chain while maintaining core stability.

Instructions

1. Start in a front plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
2. Engage your core and keep your hips level as you lift one leg off the ground, straightening it behind you.
3. Lift your leg to approximately hip height or just slightly higher.
4. Lower your leg back to the starting position with control.
5. Repeat with the opposite leg.
6. Continue alternating leg lifts for the desired number of repetitions.

Tips

• This exercise combines upper body stability (like a plank) with posterior chain activation through leg lifts.
• Keep your core engaged throughout to prevent your hips from rotating or sagging.
• Your shoulders should remain stable and directly over your wrists; avoid shifting your weight.
• Lift each leg with control; avoid jerky or explosive movements.
• Keep your neck neutral by maintaining a forward gaze.
• This exercise is excellent for glute activation while building shoulder and core stability.
• If the full plank position is too challenging, perform the movement on your knees or forearms.
• The leg lift should come from your glutes and hamstrings, not momentum.