Leg pull front (Pilates leg pull down)

In a straight-arm plank you lift one leg, rock back over the standing heel and forward again, then switch legs: an upgrade of the plank.

Front support (Pilates) family

Leg pull front (Pilates leg pull down)

Harder option

In a straight-arm plank you lift one leg, rock back over the standing heel and forward again, then switch legs: an upgrade of the plank.

DemandHard

Equipment requiredFloor space

Muscle focusAbs · Shoulders · Glutes · Triceps · Chest · Calves

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Set up a straight-arm plank: hands under the shoulders, one long line, legs together.
Breathe in and lift one leg a little, foot pointed, hips level.
Breathe out, flex the standing foot and shift back so the heel presses toward the floor.
Breathe in and come forward onto the toes; lower the leg.
Repeat with the other leg and keep alternating.

Form cues

Keep the hips level as the leg lifts.
One long line from head to heel.
Avoid: the hips twisting, the back sagging, or the shoulders collapsing.

Practice and cautions

3 to 5 each side (the classical sequence uses 3). A suggested starting point. No trial has tested this move on its own.

If your wrists hurt, use fists or the forearm version. Skip it with shoulder pain. 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.

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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: Abs, Shoulders. Also: Glutes, Triceps, Chest, Calves.

Equipment

None: body weight and floor space.

Level

Advanced. See the easier and harder options above.

Similar moves

Side bend (Pilates)Advanced · No equipment

Neck pull (Pilates)Advanced · No equipment

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

Control balance (Pilates)Advanced · No equipment

Double-leg stretch (Pilates) demonstrated on the 3D figure

3D demoDouble-leg stretch (Pilates)Intermediate · No equipment

High bicycle (Pilates bicycle)Advanced · No equipment

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Questions people ask

What muscles does the Leg pull front (Pilates leg pull down) work?

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

What equipment do I need for the Leg pull front (Pilates leg pull down)?

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

Is the Leg pull front (Pilates leg pull down) good for beginners?

It is an advanced move. Build up to it with the Straight-arm plank (high plank) first.

What is an easier alternative to the Leg pull front (Pilates leg pull down)?

Try the Straight-arm plank (high plank). Both are written steps in the same progression.