Mat Pilates Abdominal Work: Leg Pull Back

Mat Repertoire

Abdominal Work:

Leg Pull Back

Alternate Names

Back Support

Derived From

Classical Mat Work: Leg Pull Back

Primary Element

Strength

Why for Primary?

To create and develop hip flexor strength, or strength when kicking the legs forward of the pelvis or torso whilst lifted in a reverse plank position.

Secondary Element

Stability

Why for Secondary?

To create and develop torso and pelvis stability whilst kicking the legs forward and upwards.

Tertiary Element

N/A

Why Tertiary?

N/A

Repetitions

4-6 each side

Plane of Motion

Sagittal

Targeted Muscles

To create pelvis stability and balance the weight of the legs the targeted muscles are the deep abdominal muscles transversus abdominis.

To extend the legs and lift them up and forwards of the torso the hip flexor muscles are used including:

  • Psoas
  • Iliacus
  • Rectus femoris

Warnings

This exercise may be unsuitable for clients where torso flexion or engagement of the abdominals is contraindicated. 

The exercise may be difficult for clients who present with tight hip flexor muscles. Hip flexor stretches may be beneficial before this exercise to assist with a range of motion.

It may also be difficult for clients who present with tight shoulders or where shoulder load may cause pain or discomfort.

Execution

Sit tall on the Mat with the arms behind the torso fingers facing forwards. Note if this causes wrist load try the fingers facing outwards. Extend the legs out straight. Engage the gluteals and lift the hips upwards aiming for a line from the collar bones to the heels. Maintain a posterior pelvic tilt and lift the legs one at a time up and off the Mat in a ‘kick’ position. Try to stand into one leg before lifting the other.

Observations

Do a body scan of the client taking note of the following points

  • Head and Neck
    • Is the back of the neck long and crease-free? A slight retraction of the neck with the chin tucked can help avoid straining the neck
  • Pelvis
    • Is the pelvis still throughout or is the torso rocking throughout the movement?
    • Is the client able to keep a slight posterior pelvic tilt throughout?
  • Arms
    • Are the arms assisting with the lift of the torso and pressing actively up and against the Mat?
    • Are the shoulders up and back with the support coming from the shoulders, not the elbows locking?
  • Legs
    • Are the legs lifting from the thighs? If there’s pressure in the back of the knees try to think about lifting up from higher up at the hips and keeping the torso stabilisers engaged

Learning Style Technique Cues

Auditory – word associations that connect mind and body

  • Aim for sequential movement of the spine as the torso lifts and lowers
  • Sweep the arms around and upwards to assist with the torso lifting
  • Say the client’s name when you’re about to interact with them

 

Visual

  • Imagine lifting upwards like Abdominal Work: The Hundred – Double Leg Stretch but lifting higher
  • You may demonstrate a part of the movement as a visual representation for the client to see, for example with the arms moving like the legs

 

Kinaesthetic

  • Avoid arching the spine when the legs lift
  • Reconnect into the transversus abdominais just before the legs lift and lower

Modifications and Variations

Regress the exercise by

  • Practicing a static hold in the Back Support/Plank position before adding a lift of the leg/s
  • Practicing a static hold in the Back Support/Plank position and transferring weight from one heel to the other as if you’re about to lift the opposite leg
  • Bend the knees and lift the hips up into a table position with a 90-degree angle from the thighs and shins
  • Working on Back Extension: Swimming
  • Working on Back Extension: Double Leg Kick

Progress the exercise by

  • Increasing the pace of the repetitions
  • Lifting the legs upwards and higher

Series and Transitions

This exercise is part of the Abdominal Work series which includes a range of other exercises in the fundamental and progressive repertoire. The Abdominal Work series can also be found in the Reformer and Cadillac repertoire.

The traditional order of the Abdominal Work series is

Inspired Academy follows the order to create stability and mobility before building strength.

Warm Up repertoire

Fundamental repertoire

Progressive repertoire