Pilates Leg Pull Front

Muscles worked by the Pilates Leg Pull Front

Primary

GlutesGluteus MaximusAbsRectus Abdominis

Secondary

Front DeltsAnterior DeltoidLower BackErector SpinaeDeep CoreTransversus Abdominis

Also called: glute, glutes, gluteus maximus, buttocks, butt, abs.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Pilates Leg Pull Front

1. Set up in a high plank with the hands under the shoulders and the body in one line.
2. Brace the trunk and squeeze the glutes so the hips cannot rotate.
3. Lift one straight leg a few centimetres above hip height without letting the pelvis tilt.
4. Lower it under control and repeat with the other leg.
5. Keep alternating for the desired number of repetitions.

Form tips

• Lift the leg from the glute rather than by arching the lower back.
• Keep the weight even in both hands; the tendency is to lean away from the lifted side.
• Reduce the lift height until the hips stay perfectly level.

At a glance

Pilates Leg Pull Front in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Ab Wheel Rollout
• Ball Pike
• Barbell Ab Rollout
• Bench Leg Pull-In
• Bicycle Crunch
• Bird Dog Hold
• Boat Pose
• Cable Crunch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "pilates-leg-pull-front",
  "name_en": "Pilates Leg Pull Front",
  "name_de": "Pilates Leg Pull Front",
  "name_es": "Leg Pull Front de Pilates",
  "description_en": "A high plank with alternating leg lifts: the shoulders stay stacked over the wrists while one leg at a time lifts, adding an anti-rotation demand to the plank.",
  "description_de": "Ein hoher Plank mit abwechselndem Beinheben: die Schultern bleiben über den Handgelenken, während je ein Bein abhebt - das ergänzt den Plank um eine Anti-Rotations-Anforderung.",
  "description_es": "Una plancha alta con elevaciones alternas de pierna: los hombros permanecen sobre las muñecas mientras se eleva una pierna cada vez, lo que añade una demanda antirrotación a la plancha.",
  "category": "strength",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "core",
  "primary_muscles": [
    "gluteus_maximus",
    "rectus_abdominis"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "erector_spinae",
    "transverse_abdominis"
  ],
  "goals": [
    "endurance",
    "strength"
  ],
  "tags": [
    "core",
    "calisthenics"
  ],
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Set up in a high plank with the hands under the shoulders and the body in one line.",
    "Brace the trunk and squeeze the glutes so the hips cannot rotate.",
    "Lift one straight leg a few centimetres above hip height without letting the pelvis tilt.",
    "Lower it under control and repeat with the other leg.",
    "Keep alternating for the desired number of repetitions."
  ],
  "instructions_de": [
    "Geh in einen hohen Plank, die Hände unter den Schultern, der Körper in einer Linie.",
    "Spann den Rumpf an und press die Glutes zusammen, damit die Hüfte nicht rotieren kann.",
    "Heb ein gestrecktes Bein ein paar Zentimeter über Hüfthöhe, ohne dass das Becken kippt.",
    "Senk es kontrolliert ab und wiederhole mit dem anderen Bein.",
    "Wechsle weiter für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Colócate en plancha alta con las manos bajo los hombros y el cuerpo en línea.",
    "Aprieta el tronco y los glúteos para que las caderas no puedan rotar.",
    "Eleva una pierna estirada unos centímetros por encima de la cadera sin que la pelvis se incline.",
    "Bájala de forma controlada y repite con la otra pierna.",
    "Sigue alternando las veces indicadas."
  ],
  "tips_en": [
    "Lift the leg from the glute rather than by arching the lower back.",
    "Keep the weight even in both hands; the tendency is to lean away from the lifted side.",
    "Reduce the lift height until the hips stay perfectly level."
  ],
  "tips_de": [
    "Heb das Bein aus dem Gesäß heraus, nicht durch ein Hohlkreuz.",
    "Halte das Gewicht gleichmäßig auf beiden Händen; der Reflex ist, sich von der Hebeseite wegzulehnen.",
    "Heb weniger hoch, bis die Hüfte vollkommen waagerecht bleibt."
  ],
  "tips_es": [
    "Eleva la pierna desde el glúteo y no arqueando la zona lumbar.",
    "Reparte el peso entre ambas manos; la tendencia es inclinarse lejos del lado que se eleva.",
    "Reduce la altura hasta que las caderas se mantengan perfectamente niveladas."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/pilates-leg-pull-front-start.webp",
      "peak": "images/flat/pilates-leg-pull-front-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "pilates-leg-pull-front");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.