Exercise #1672

Leg Pull Back

2 min - Exercise


Muscle Focus: Back muscles, abdominals, hamstrings, and glutes.

Objective: Strengthen the glutes and hamstrings.

Start Position: Sit with your legs long in front of you. Place your hands behind you on the Mat, shoulder-width apart, with your fingers pointing towards your heels. Lift both hips off the Mat to make a straight line with the body from shoulders to ankles.

Movement: Reach your right leg off the Mat towards the body, flex the foot and place it on the Mat. Repeat, alternating legs. Finish the movement by placing both hips back down on the Mat.

Precautions: Keep the torso and pelvis stable as the legs move. Avoid hyperextending the elbows and the knees.
What You'll Need: Mat

About This Video

Apr 10, 2014
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Read Full Transcript

We're going to be doing the leg pool and is an advanced exercise. It will be focusing on always your powerhouse, but we're going to be incorporating a lot of hamstrings, glutes, and back muscles. You want to be careful of any hyperextending joints, so the knees often like to push down to help lift up your seat instead of your seat just working a lifted up. And often the elbows will hyperextend as well. So you want to see check on that alignment as well. So we're going to start just like you are with your legs long in front of you, but reach your arms behind you, shoulder with and your hand fingers are going to be pointing towards your feet.

I would say bring the hands in a little bit closer towards you. Not so far back. Good and fingers together. Great. Okay. Beautiful job with the elbows are not hyperextending. Nice open chest. Now you're going to try not to push your knees down, but use your hips to squeeze and lift all the way up. Beautiful. Nice job. Nice staple box. That's what we're looking for in Pele's.

And now we're gonna do a little kick up with the right and then flex the foot down and lift the left hip. We're alternating legs and flex down and up and our hold it cause I want you to really expects leg and extend. Reach, reach, reach. That's like someone's pulling you one more here. Up and flex, reach, reach, reach, and go ahead and do one more sentence and flex in reach and lifting up that hip up and flexing reach and go ahead and lower your bottom down. And that is the leg pole.


Help. I have been trying to do this exercise for a year now. I can lift my hips but I cannot lift my leg at all. I know it has something to do with weakness in my hips, lower back, but also in my hip flexors...self diagnosis...what exercises can I do to build up to lifting the legs in this exercise.

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