Exercise
Leg Pull Front
AdvancedReverse plank variation with alternating leg lifts that challenges shoulders and core.
Setup instructions
Sit with legs extended and hands behind the hips, fingers facing the feet. Lift the hips into a reverse plank with a long line from shoulders to heels. Press through the hands and keep the chest open.
Breathing cues
Inhale to lift the leg. Exhale to lower and switch.
Movement steps
- 1Inhale to lift one leg toward the ceiling without dropping the hips.
- 2Exhale to lower the foot and switch legs.
- 3Keep the pelvis level and the shoulders down.
- 4Continue alternating with control.
Common mistakes
Dropping the hips; shrugging shoulders; hyperextending the wrists; kicking the leg with momentum.
Safety notes
Avoid if wrist or shoulder issues are acute. Bend knees or reduce hold time as needed.
Connections
Related exercises
FAQs
Is Leg Pull Front beginner-friendly?
No. It is advanced due to reverse plank load and single-leg balance.
What muscles does Leg Pull Front work?
Core and glutes stabilise the hips; shoulders and arms support the plank.
What is Leg Pull Front good for?
It builds full-body integration, shoulder endurance, and hip control.
What if my wrists hurt?
Reduce hold time, turn fingers slightly outward, or build wrist strength before full practice.