Exercise
Leg Pull Back
AdvancedPlank-based exercise with alternating leg lifts that trains posterior chain and shoulders.
Setup instructions
Start in a full plank with hands under shoulders and legs long. Engage the abdominals and press the heels back. Keep the neck long and the shoulders away from ears.
Breathing cues
Inhale to lift. Exhale to lower.
Movement steps
- 1Inhale to lift one straight leg toward the ceiling without sagging the hips.
- 2Exhale to lower the foot to the mat and switch.
- 3Maintain plank alignment throughout.
- 4Alternate sides with even rhythm.
Common mistakes
Sagging hips; lifting the leg too high and arching the back; locking the elbows; rushing switches.
Safety notes
Use knee plank if full plank is too demanding. Stop for wrist or shoulder pain.
Connections
Related exercises
FAQs
Is Leg Pull Back beginner-friendly?
No. It requires a stable full plank before adding leg lifts.
What muscles does Leg Pull Back work?
Core stabilises the plank; glutes and hamstrings extend the lifted leg.
What is Leg Pull Back good for?
It strengthens integrated plank control and hip extension.
How do I keep my hips stable?
Lift the leg only as high as the pelvis stays level and the abdominals stay engaged.