Leg pull back (Pilates leg pull up)

In a reverse plank, hands behind you and hips up, you kick one leg toward the ceiling and lower it, alternating legs: strength for the back of the body and a stretch across the front of the shoulders.

Movement guide

Leg pull back (Pilates leg pull up)

DemandHard

Equipment requiredFloor space

Muscle focusGlutes · Hamstrings · Triceps · Shoulders · Abs

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Shoulder bridge (Pilates) demonstrated on the 3D figure

3D demoShoulder bridge (Pilates)Intermediate · No equipment

Similar move, intermediate grade.

This move

Leg pull back (Pilates leg pull up)Advanced · No equipment

Advanced grade.

Harder option

No harder option is listed yet. Add load, slow the lowering or add reps.

Source-researched guide. Clinical review is pending.

How to move

Sit with the legs long, hands behind the hips with the fingers toward your feet (or out to the sides).
Press up into a straight line from shoulders to heels, chest open.
Breathe in and kick one leg toward the ceiling, foot pointed.
Breathe out and lower it with the foot flexed, hips staying lifted.
Alternate legs, then sit down to rest.

Form cues

Chest open, hips high.
Point to kick, flex to lower.
Avoid: the hips dropping, or the shoulders hunching up to your ears.

Practice and cautions

3 each side (the classical sequence uses 3). A suggested starting point. No trial has tested this move on its own.

Skip it if your wrists or the front of your shoulders hurt. If the hamstrings cramp, bend the knees. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Glutes, Hamstrings, Triceps. Also: Shoulders, Abs.

Equipment

None: body weight and floor space.

Level

Advanced. See the easier and harder options above.

Similar moves

Leg pull front (Pilates leg pull down) demonstrated on the 3D figure

3D demoLeg pull front (Pilates leg pull down)Advanced · No equipment

Side kick (Pilates side kick series) demonstrated on the 3D figure

3D demoSide kick (Pilates side kick series)Beginner · No equipment

Single-leg kick (Pilates one leg kick) demonstrated on the 3D figure

3D demoSingle-leg kick (Pilates one leg kick)Beginner · No equipment

Swimming (Pilates) demonstrated on the 3D figure

3D demoSwimming (Pilates)Intermediate · No equipment

Double-leg kick (Pilates double kick)Intermediate · No equipment

Push-up (Pilates)Intermediate · No equipment

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Questions people ask

What muscles does the Leg pull back (Pilates leg pull up) work?

Mainly the glutes, hamstrings and triceps, with help from the shoulders and abs.

What equipment do I need for the Leg pull back (Pilates leg pull up)?

No equipment: your body weight and a little floor space.

Is the Leg pull back (Pilates leg pull up) good for beginners?

It is an advanced move. Build up to it with the Shoulder bridge (Pilates) first.

What is an easier alternative to the Leg pull back (Pilates leg pull up)?

Try the Shoulder bridge (Pilates). It works similar muscles at a lower grade.