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Leg Pull on the Pilates Mat

IntermediateStrengthTier T2

You place your hands on the mat behind you with your legs long in front, and press your heels into the mat to lift your seat. You look straight ahead, then press into one leg and lift the other leg while your seat keeps holding the body up.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit and place the hands on the mat behind the body, fingers set, legs long in front.
  • Press the heels into the mat, soften the knees and elbows, curl the tail toward the heels and lift the seat up.
  1. She sits on the mat propped on her hands behind her, legs long in front, her heels pressing down as her seat begins to lift.

    Step 1 of 5

    Place your hands on the mat behind you, legs long in front, and press your heels into the mat to lift your seat.

  2. Her hips rise high into the reverse plank, seat reaching toward her heels, her body a straight face-up line and her gaze ahead.

    Step 2 of 5

    Reach your seat toward your heels as you lift your hips up and look straight ahead.

  3. One of her legs presses firmly into the mat while the other lifts straight up, her hips staying high and her support steady.

    Step 3 of 5

    Press into one leg and lift the other leg while the seat keeps holding the body up.

  4. Her first leg has set back to the mat as the opposite leg lifts, the reverse plank held without any sag between sides.

    Step 4 of 5

    Set the lifted leg down and repeat the lift on the other side without resting.

  5. She sits on the mat propped on her hands behind her, legs long in front, her heels pressing down as her seat begins to lift.

    Step 5 of 5

    Place your hands on the mat behind you, legs long in front, and press your heels into the mat to lift your seat.

Safety Information

In the reverse plank the heels press into the mat, the tail curls toward the heels and the seat lifts, knees and elbows softened rather than locked. Soften the knees if they hyperextend and hold the body up from the backside, not the shoulders or elbows. Keep both legs down, rehearsing the lift mentally if the body cannot yet support a leg lift. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.