Leg Pull

Equipment:

Mat

Prop:

None

Difficulty (1-5):

5

Repetitions:

3 (sets)

Main Body Position:

Reverse Plank

Spine Position:

Extension

Part of Series?

No

Start Position 🏁

  • Sit with outstretched straight legs
  • Legs and feet together
  • Point feet
  • Lengthen spine as much as possible
  • Hands on mat, slightly behind hips, fingers pointing behind
  • Exhale to push into hands and feet and lift up into a reverse plank

Cues 💡

  • Inwardly rotate legs to get the entirety of each foot on mat
  • Look at feet
  • Kick leg up
  • Lower leg back down to mat
  • Repeat kick for two more repetitions and then switch sides
  • Watch tendency to lower hips and sternum. Keep them as lifted as possible, even while kicking.
  • Watch tendency to hyperextend knees

Breathing 🫁

  • Inhale (nose) to kick up
  • Exhale (mouth) to lower leg down

Modifications 🔧

  • Face hands out to sides, perpendicular to body (if there is wrist discomfort)
  • Hold reverse plank without the kicks for a few deep breaths
  • Bend one knee and place sole of foot on mat. Push that foot into mat to assist in lifting torso as high as possible.