The Leg Pull

The Leg Pull gif

Doing the The Leg Pull right? Let your AI coach fix your form and build it into a plan made for you.

About

This Pilates move strengthens your back and glutes.

How to The Leg Pull

Starting Position

1. Place your hands behind you and lift your hips.

2. Keep your body in a straight line.

Proper Form

1. Lift one leg up.

2. Gently come down and repeat.

Breathing Technique

Breathe out when you lift, and breathe in when you lower.

Precautions

1. Engage your glutes to prevent your butt from sagging.

2. Stabilize your gaze to avoid straining your neck.

From the Community

Share your experience, ask questions, and get tips from other athletes.

The Leg Pull Community

Join the Community →

The Leg Pull Related Reading

Myths Busted
Motor control exercises beat generic rotator cuff routines, per a 2024 meta-analysis
Rotator cuff pain doesn't need generic exercises — motor control training cuts disability more, per a 2024 meta-analysis of 22 RCTs and 1,281 people.
What Actually Matters
The goblet squat isn't a beginner move — it fixes your squat form, then cuts blood-sugar spikes 22%
The goblet squat fixes forward lean, builds legs, and — per a 2024 RCT — squat breaks cut post-meal blood sugar 22%. Here's how to use it.
Numbers Don't Lie
3 minutes beats 1 minute — and the data on rest periods is clearer than you think.
Resting longer between sets builds more strength and likely more muscle. Here's exactly how long to rest, according to a 2024 Bayesian meta-analysis and two RCTs.
Numbers Don't Lie
Workout duration doesn't predict muscle growth — sets do, per a 2020 meta-analysis of 111 studies
Stop watching the clock. Muscle growth comes down to sets per workout, not minutes on the floor — according to a 2020 meta-analysis of 111 studies.
Myths Busted
Creatine is not bad for your heart — in fact, creatine cut mortality in a 2016 meta-analysis
Think creatine damages your heart? The opposite is true. Here's what the cardiac research actually shows, per a meta-analysis of 41 controlled trials.
What Actually Matters
Zone 2 cardio works — but your watch's heart-rate zones are probably wrong
Zone 2 is real and effective — but fixed % of max HR varies up to 29% between individuals, per a 2025 study of 50 cyclists. Here's how to find your actual zone.

Curious about a Core workout plan that includes the The Leg Pull

The Leg Pull Alternatives

Leg Raise

Crunch

Cable Crunch

The Leg Pull vs Flutter Kick

The Leg Pull

About

How to The Leg Pull

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

The Leg Pull Related Reading

Motor control exercises beat generic rotator cuff routines, per a 2024 meta-analysis

The goblet squat isn't a beginner move — it fixes your squat form, then cuts blood-sugar spikes 22%

3 minutes beats 1 minute — and the data on rest periods is clearer than you think.

Workout duration doesn't predict muscle growth — sets do, per a 2020 meta-analysis of 111 studies

Creatine is not bad for your heart — in fact, creatine cut mortality in a 2016 meta-analysis

Zone 2 cardio works — but your watch's heart-rate zones are probably wrong

The Leg Pull Alternatives

The Leg Pull vs