Leg Pull Back
Intermediate (6/10)Mat
Position: SupineEnergy: 5/10~45s
Cueing
Lift hips into a reverse plank; lift one leg towards ceiling while keeping hips high; engage glutes.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Gluteus Maximus
Secondary Muscles
Erector SpinaeSerratus AnteriorHamstrings
Regressions
Keep knees bent (tabletop bridge); lift leg only slightly; keep both feet on mat.
Progressions
Increase leg lift height; move faster; maintain perfect alignment throughout.
Common Errors
Dropping hips; neck strain; locking elbows.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
