Pilates Leg Pull Front

A Pilates exercise performed in a front plank position with alternating leg lifts toward the chest, targeting the hip flexors and core while maintaining upper body 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 knee toward your chest.
3. Bring your knee as close to your chest as comfortably possible while maintaining the plank position.
4. Extend 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 in a flowing manner.

Tips

• This exercise combines upper body and core stability with dynamic hip flexor and quadriceps engagement.
• 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 weight side to side.
• Move with control and fluidity; this is a dynamic movement, not a static hold.
• Keep your neck neutral by maintaining a forward gaze throughout the exercise.
• This exercise develops hip flexor strength and mobility while maintaining core and shoulder stability.
• If the full plank position is too challenging, perform the movement on your knees or forearms.
• The knee drive should be controlled and deliberate, not explosive or bouncy.