Leg Pull Prone

Question 1

What is the purpose of Leg Pull Prone?

Answer 1

Purpose: Strength – core, lumbar spine and shoulders

Question 2

Teach the set up for Leg Pull Prone

Answer 2

All levels have the same start position:
* Lie prone on the mat, raise your chest and bring
your forearms to rest on the floor, with your
elbows below your shoulders
* Shoulders and pelvis stabilised
* Keep spine long
* Neck in neutral
* Core stability muscles engaged

Question 3

Teach the preparation for Leg Pull Prone

Answer 3

Layer 1 (preparation):
* Inhale to prepare
* Exhale and press the pubic bone towards the
mat and allow the hip bones to come away from
the mat
* Hold and breathe naturally

Question 4

Teach the exercise Leg Pull Prone

Answer 4

Layer 2 (exercise):
* As above but as you exhale lift hips off the mat a
little higher
* Maintain neutral spine
* Hold 10-15 seconds and breathe naturally
* Complete this once only

Question 5

Teach the progression for Leg Pull Prone

Answer 5

Layer 3 (progression):
* As above but curl toes under and lengthen
through both legs, raising the knees from the
floor
* Hold and breathe naturally
* Complete this once only and hold 10-15 seconds

Question 6

What are the teaching points for Leg Pull Prone

Answer 6

• Maintain shoulder stability
• Avoid squeezing the buttocks
• Keep breathing
• Keep length through spine
• Keep tension out of lumbar spine
• Keep pressure off forearms and hands
• Ensure core muscles are engaged and spine is in neutral

progression:
* Maintain neutral and ensure that you do not sag in the middle
* Make sure hips are not raised above shoulders
* Breathing should not be laboured
* If you begin to struggle return to lower exercise level
* Keep hips still

Question 7

Give a visual for Leg Pull Prone

Answer 7

Visuals:

Imagine you have an egg under your hip bones

Question 8

What are the prime movers for Leg Pull Prone

Answer 8

Prime movers: Deltoids, pectorals

Question 9

What stabilising muscles are used for Leg Pull Prone?

Answer 9

Stabilisers: Transversus abdominis, rotator cuff (teres minor, subscapularis, supraspinatus,
infraspinatus)

Question 10

What are the joint actions for Leg Pull Prone?

Question 11

What is the plane of movement for Leg Pull Prone?

Answer 11

sagittal plane

Question 12

What are the repetitions for Leg Pull Prone?

Answer 12

Hold for 10-15 seconds

Question 13

What are some progressions for the Leg Pull Prone?

Question 14

Why are some adaptations for Leg Pull Prone?

Answer 14

• Stay with the prep exercise
• Hold for less time
• If on Progression 1 an
  adaptation could be:
  » Knees on floor, toes tucked
  under, extend one leg and
  then the other. Hold and
  then lower legs one at a
  time

Question 15

What are some modifications for Leg Pull Prone?

Answer 15

• Cushion/towel under
  elbows
• Rolled up mat

Question 16

What is the release stretch for Leg Pull Prone?

Answer 16

Childs pose