Leg Pull
Leg Pull Exercise Description
The Leg Pull (also known as a plank with alternating straight‑leg lift) is a bodyweight core stability drill performed from a high plank. The goal is to keep a neutral spine and level pelvis while one leg moves into hip extension. This challenges the anterior core to resist lumbar extension and rotation, while the gluteus maximus and hamstrings of the lifting leg produce the motion. The shoulders and scapular stabilizers work isometrically to support the upper body. Keep the movement small and controlled so the trunk stays quiet—your torso should remain in one long line from head to heel. This exercise emphasizes trunk stiffness, hip extension control, and total‑body alignment rather than large ranges of motion or speed.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Serratus Anterior, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Leg Pull Exercise
‘- Set up in a high plank: hands under shoulders, fingers spread; legs straight, feet hip‑width; head, ribcage, and pelvis aligned.
– Press the floor away to gently protract the shoulder blades; keep the neck neutral with eyes on the floor slightly ahead.
– Brace the abdomen as if preparing for a cough to maintain a neutral spine; keep ribs stacked over pelvis.
– Without shifting or rotating the hips, squeeze the glute and lift one straight leg a few inches, toes pointing down.
– Hold a brief beat with the pelvis level; avoid arching the low back or hiking the hip.
– Lower the leg with control to the start position; maintain quiet shoulders and steady pressure through both hands.
– Alternate legs while keeping even weight through the hands and the supporting foot.
– Breathe continuously—avoid breath‑holding; exhale gently during the lift.
– Common faults to avoid: sagging or piked hips, shoulder shrugging, locking the elbows hyperextended, and letting the foot flare outward.
Leg Pull Tips
‘- Start in a high plank with hands under shoulders, fingers spread, legs straight, and feet hip‑width, keeping head, ribcage, and pelvis aligned.
– Press the floor away to gently protract the shoulder blades and keep your shoulders stable.
– Keep your neck neutral with eyes on the floor slightly ahead to maintain a straight line from head to heel.
– Brace the abdomen as if preparing for a cough so the spine stays neutral and ribs stacked over the pelvis.
– Lift one straight leg only a few inches by squeezing the glute, keeping toes pointing down and the movement small and controlled.
– Do not let the hips shift or rotate as you lift the leg so the pelvis stays level and the trunk remains quiet.
– Hold briefly at the top without arching the low back or hiking the hip.
– Lower the leg with control, keeping steady pressure through both hands and quiet shoulders.
– Alternate legs while keeping even weight through the hands and the supporting foot.
– Breathe continuously, avoiding breath‑holding, and exhale gently during each leg lift while preventing sagging or piked hips, shoulder shrugging, hyperextended elbows, or the foot flaring outward.
Leg Pull Beginner Introduction
The Leg Pull is a bodyweight core‑strength exercise that uses a straight‑arm plank as its base position. From this full‑body hold, one leg moves gently backward while the rest of the body stays steady and aligned. The abs work hard to stop the lower back from arching or twisting, while the glutes and hamstrings of the moving leg create the lift. At the same time, the shoulders and the muscles around the shoulder blades support the upper body in a strong, still position.
This movement centers on controlled tension rather than big motions or speed. The challenge comes from keeping the torso quiet and in one long, organized line as each leg alternates in the air. Steady, natural breathing supports that control. Because the posture of the head, ribs, hips, and legs matters so much, the exercise highlights total‑body alignment, hip extension control, and a firm mid‑section. Common form issues include hips dropping or lifting, shrugging at the shoulders, locking out the elbows, or letting the lifted foot roll outward.