The Leg Pull Front is a great weight bearing exercise that strengthens and aligns the entire body and challenges shoulder stability and upper body strength. MI Zoey Trap explains the setup, cues and modifications for new students.
This exercise shares a shape in space to many Pilates exercises. They include:
- Push Up Series on the Mat
- Long Stretch and Control Balance – Front on the Reformer-
- Push Up on the Cadillac/Tower
- Two Arm Press and Push Ups I, II and III on the Chair
- Standing Arms at the Chest with the Power Circle
This can be a difficult exercise to do and teach, as so many of us learned it in gym class or at a boot camp where the focus wasn’t on form. So let’s back up and look at how to get it right!
Setup: This starts from the ground up, with hands under shoulders, finger and thumbs together and point forward. The legs are long and in centerline, toes flexed over heels. The body actually should look like it’s standing in Pilates Stance with the elbows bent into the side.
Here’s a trick to improve the setup. Press from heel to seat, pull into the center connecting the thighs. The knees will lift, and the seat will be super active. Pull the ribs up and into the body getting ready to truly lift the entire body in one piece.
Execution: Initiation is the key here. Most individuals push up from the arms letting the pelvis and rib cage hang. The spine and hips then drop into extension. So be meticulous and set it up first with ribs and seat integrated so you truly can lift like a plank.
Once you’re up, stretch like a beam of light shining in two directions! Reach out through the heels and the crown of the head generating as much length and opposition as possible. Press your hands firmly down and hold your body firmly up. Align the back of your head in line with the rest of your spine.
This might be enough. You might hold here in the Leg Pull Front – Support Building Block for 10 counts and just build.
Modifications: Once you can proficiently complete this step, it’s time to add on. Raise one leg up in line with the hip, stay square, and reach the leg back as you move the base leg back as well. Come forward and return the heel over the toes to switch legs and repeat.
Think of reaching your leg back and having it stick to the wall, so that as you come forward, you keep that reach and length. At Peak Pilates®, we teach a single press, with a double press being a variation.
Now what do you do with your weaker students who struggle to lift up? Many teachers would have them perform a quadruped or bend their knees, but the reality is we have to challenge their strength to build it. Here are a few other recommendations, from the most challenging to the least:
- Lift them to give them support in the setup by placing a sponge ball under the ribs. This will give them a smaller range of motion and a greater lever advantage to lift up.
- Have them bend their knees during the press up. Extend both legs together and hold. After 5–10 counts have them lower in one piece without bending the knees. Remember that we are stronger eccentrically than concentrically, so use that knowledge to progress them. Have them press up again, extend out and then transition to Mermaid Stretch or Leg Pull Front depending on their level.
- Use a small barrel or Flexcushion to place the hands in an elevated position and have them step back one foot at a time to the support and hold. The Flexcushion provides the additional benefit of changing the angle of the wrist to a less stressful position.
It isn’t practice that makes perfect; perfect practice makes perfect. So ensure students have perfect setup and initiation and let them reap the full benefits of the amazing Leg Pull Front.