Leg Pull Front
Intermediate (6/10)Mat
Position: ProneEnergy: 5/10~45s
Cueing
Maintain a perfect plank position; lift one leg while keeping pelvis level; push away from the mat.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus Abdominis
Secondary Muscles
Gluteus MaximusSerratus AnteriorTransverse Abdominis
Regressions
Keep knees on mat; perform only the plank; lift leg only halfway.
Progressions
Add a rock forward and back while leg is lifted; increase the hold duration.
Common Errors
Sagging lower back; shoulders shrugging; locked elbows.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
