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How To Teach Leg Pull Joseph Pilates Exercise
Position: 26 of 34
Previous Position: Leg Pull Front Exercise
Next Position: Side Kick Kneeling Exercise
Also Known As: Leg pull up. Reverse plank with leg pull. Reverse plank with leg lifts
Category: Pilates Matwork
Level: Advanced
Benefits: Strengthens arms, back muscles, abdominals, glutes, hamstrings and shoulders.
Precautions: Arm injury
The superpower of the Leg Pull Pilates exercise is arm strength. When you perform Pilates exercises that require arm strength, like the Leg Pull 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.
6 Teaching Steps For Leg Pull Pilates Exercise
Step 1: Sit
Sit with your legs crossed.
Step 2: Hands
Bring hands behind your back. Fingers point towards the buttocks.
Step 3: Extend
Extend legs long and lift hips. All weight is supported by wrists.
Step 4: Right Leg
Lift your right leg up and down (engage the inner thighs and lower abdominals).
Step 5: Left Leg
Lift your left leg up and down (engage the inner thighs and lower abdominals).
Step 6: RepeatÂ
Repeat the steps
7 Top Teaching Tips For Leg Pull Pilates Exercise
Tip 1: Relax
Relax your shoulders.
Tip 2: Long Line
Lift your pelvis to form a long line from ankle to ear.
Tip 3: Abs
Allow your abs to stabilise your trunk and pelvis.
Tip 4: Still
When lifting a leg keep the rest of your body still.
Tip 5: Slow
Slowly return your leg to the floor.
Tip 6: Breaks
Take little breaks during the leg lifting, by returning to the start position between sets.
Tip 7: Avoid Hyperextension
Don’t hyperextend your elbows and knees. Your limbs should be straight but relaxed
5 Beginner Modifications For Leg Pull Pilates Exercise
Beginner Modification 1: Supine Superman
Supine Superman pilates exercise
Beginner Modification 2: One Leg Circles
One Leg Circles pilates exerciseÂ
Beginner Modification 3: One Leg Stretch
One Leg Stretch pilates exercise
Beginner Modification 4: Bicycle
Bicycle pilates exercise
Beginner Modification 5: Reverse (Upward) Plank
Reverse Plank pilates exercise
2 Advanced Modifications For Leg Pull Pilates Exercise
Advanced Modification 1: Balance Disc
Add a balance disc under your feet for instability.
Advanced Modification 2: BOSU
Add a BOSU under your feet for instability.
Free Joseph Pilates Lesson PlanÂ
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
The 34 Joseph Pilates ExercisesÂ
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…
- Hundred
- Roll Up
- Roll Over
- One Leg Circles
- Rolling Back
- One Leg Stretch
- Double Leg Stretch
- Spine Stretch
- Rocker With Open Legs
- Cork Screw
- Saw
- Swan Dive
- One Leg Kick
- Double Kick
- Neck Pull
- Scissors
- Bicycle
- Shoulder Bridge
- Spine Twist
- Jack Knife
- Side Kick
- Teaser
- Hip Twist
- Swimming
- Leg Pull Front
- Leg Pull
- Side Kick Kneeling
- Side Bend
- Boomerang
- Seal
- Crab
- Rocking
- Control Balance
- Push Up
