Leg Pull Front

Category:	Matwork
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Pose Directory

Membership Category:	Pilates Lesson Planner
Sub Category:	Matwork
Types:	Arm Balance, Balance, Strengthen, Prone, Seated & Floor
Anatomy:	Arms & Shoulders, Biceps & Triceps, Core, Hips, Lower Back, Neck, Psoas, Wrists & Arms, Upper Back
Chakras:	Sacral Centre, Solar Plexus Centre
Drishti:	Tip Of Nose
Dosha:	Pitta, Kapha

Start on knees. Place hands on floor in front of you. Keep arms straight and elbows unlocked. Engage abs. Lean forward to put weight on hands. Shoulders over wrists. Keep a lot of space between shoulders and ears. With abs lifted, extend legs back so that they are straight and together. Toes curled under. Ears, shoulders, hips and heels in one long line. Extend one leg up as far as you can without rotating hips. Return foot to mat and extend other leg.

Core strength builder.

A) Stay on your hands and knees and lift one leg up, no further than the hip, at a time. B) Raise the knees only slightly as you extend alternating legs. C) Work on your elbows with palms flat on the ground. D) Place your hands on a step.

Arm, neck or shoulder injury.

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How To Teach Leg Pull Front Pilates Exercise

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Position: 25 of 34
Previous Position: Swimming Exercise
Next Position: Leg Pull Exercise
Also Known As:
Category: Pilates Matwork
Level: Advanced
Benefits: Core, arms and shoulder strength builder.
Precautions: Arm, neck or shoulder injury.

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The superpower of the Leg Pull Front Pilates exercise is arm strength. If you've ever seen the Popeye film with Robin Williams, his strength comes from his arms. "I'm strong to the finich, cause I eats me spinach, I'm Popeye the Sailor Man!" When you perform Pilates exercises that require arm strength, like the Leg Pull Front exercise, you'll instantly feel strong. Arm strengthening exercises also help to improve posture. And they release happy endorphins into your bloodstream, which makes you feel amazing.

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6 Teaching Steps For Leg Pull Front Pilates Exercise

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Step 1: Knes
Start on your knees.

Step 2: Hands
Place your hands on the floor in front of you. Keep arms straight and elbows unlocked. Engage abs.

Step 3: Lean
Lean forward to put weight on your hands. Shoulders over wrists. Keep a lot of space between shoulders and ears.

Step 4: Legs
With the abdominals lifted, extend the legs back so that they are straight and together. Toes curled under. Ears, shoulders, hips and heels in one long line.

Step 5: One Leg
Extend one leg up as far as you can without rotating your hips.

Step 6: Switch
Return your foot to the mat and extend the other leg.

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6 Top Teaching Tips For Leg Pull Front Pilates Exercise

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Tip 1: Long Line
Bring your ears, shoulders, hips, and heels into one long line.

Tip 2: Relax
Try to relax during the exercise. Use only as much energy as you need to keep good form.

Tip 3: Oppositional Stretch
Visualise the Leg Pull Front exercise as an oppositional stretch where energy is moving in opposite directions - from heels and out the top of your head.

Tip 4: Abs
Keep your abs pulled up so that your lower back doesn't sag.

Tip 5: Shoulders
Keep your shoulders pulled back so that your lower back doesn't sag.

Tip 6: Legs
Don't raise your legs too high or your lower back will sag.

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6 Beginner Modifications For Leg Pull Front Pilates Exercise

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Beginner Modification 1: Hands & Knees
Stay on your hands and knees and lift one leg up (no further than the hip) at a time.

Beginner Modification 2: Knees
Raise the knees only slightly as you extend alternating legs.

Beginner Modification 3: Elbows
Work on your elbows with palms flat on the ground.

Beginner Modification 4: Step
Place your hands on a step.

Beginner Modification 5: Push Up
Push Up pilates exercise

Beginner Modification 6: Prone Leg Extension
Prone Leg Extension pilates exercise

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2 Advanced Modifications For Leg Pull Front Pilates Exercise

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Advanced Modification 1: Foam Roller
Place your hands on a foam roller when in the plank position.

Advanced Modification 2: Push Up TRX
Push Up TRX pilates exercise

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Free Joseph Pilates Lesson Plan

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You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.

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The 34 Joseph Pilates Exercises

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Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order...

Bicycle, Boomerang, Control Balance, Cork Screw, Crab, Double Kick, Double Leg Stretch, Hip Twist, Hundred, Jack Knife, Leg Pull, Leg Pull Front, Neck Pull, One Leg Circles, One Leg Kick, One Leg Stretch, Push Up, Rocker With Open Legs, Rocking, Roll Over, Roll Up, Rolling Back, Saw, Scissors, Seal, Shoulder Bridge, Side Bend, Side Kick, Side Kick Kneeling, Spine Stretch, Spine Twist, Swan Dive, Swimming, and Teaser.

Below are the 34 exercises within the Joseph Pilates lesson plan in performance order...

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