Exercise #1457

Leg Pull Front

2 min - Exercise


Muscle Focus: Abdominals and hip extensors.

Objective: Strengthen hip extensors and shoulder girdle, stabilize trunk and pelvis.

Start Position: Start in quadruped position with wrists placed underneath your shoulders and knees underneath your hips. Step your feet into plank position with legs and feet together.

Movement: Point your right foot off the Mat, lifting the right leg towards the ceiling. Place the right foot back on the Mat. Point the left foot off the Mat, lifting the left leg towards the ceiling. Place the left foot down on the Mat. Repeat.

Precautions: Ensure the pelvis and torso are stable as the legs move. Abdominals are lifted away from the Mat. Avoid lifting the moving leg so high that the straightness of the moving leg or the torso stability are compromised.
What You'll Need: Mat

About This Video

Apr 27, 2014
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Read Full Transcript

The next exercise is called Lake Pool Front. It's called that because the body, the front of the body is facing the ground. So starting on your hands and knees, you want to be sure that the hands are right below the shoulders and that you are locking the arms in towards the rib cage and the spine is long and flat without anything changing. Step back into a plank position with the feet close together. That's right.

Very important here to lock the hips and make sure the stomach is lifting because this is the heaviest part of the body. Now without anything moving here, extend your right leg back and up on an inhalation lifted as far as you can and on an exhale, lower down without the trunk and flex your foot under. And then narrow the hips and again, lift the leg, the other leg up. Inhale up and exhale down. And again, two more times. Inhale, exhale, inhale, exhale. One more time. And this is beautiful what Christy's doing because her trunk is stable. And then bend the knees back, sit back into your heels and stretch your back out.

So there's a few things to watch out for when you're doing this exercise. Chris, if you would come back into a plank position, very common again to let the belly drop that to this. So we just sagging on the shoulders. So you want to lift the hips way up and pull the stomach and the ribs back and up. So the front is locked really strongly to prevent it. Cause if you let your waist drop a bit, Christie lift and roll with the one leg at a time and show what can happen, she's sagging down. This is not a good thing to do. Great demonstration, Christie. That's it. The other thing is focusing too much on how high the leg will lift at the expense of keeping the leg straight.

And again at the expense of the trunk being stable. Most important part is stable trunk, long legs and nothing moving. So the whole boxes nice and stable. Very nice. So sitting back into your heels. Thank you Christie. This exercise is called leg pull. Front.


1 person likes this.
I really love these mini videos... short and to the point... then I practice it!!! Thanks Niedra...you're great!
Niedra Gabriel
Thank you Keva for your comment, I agree - short videos are such fabulous modern tools to learn ... enjoy

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