The Leg Pull Prone

Question 1

The Leg Pull Prone: Purpose & benefit

Answer 1

Strengthen core, lumbar and upper body

Question 2

The Leg Pull Prone: LAYER 1

Answer 2

• Assume the 4-point kneeling position, wrists under shoulders and knees under hip joints
• Lengthen through the neck and engage TVA, sliding shoulder blades down the back
• Inhale to prepare
• Exhale lifting both knees just off the floor, hold 2-3 seconds
• Focus on control and stabilisation of the body, particularly shoulders and hips
• The back should not come out of neutral

Question 3

The Leg Pull Prone: LAYER 2 INTERMEDIATE

Answer 3

• Start from kneeling in ¾ push-up
• Inhale to prepare
• Exhale, engage TVA and lift the body to a full Plank position, resting on the hands and balls of the feet
• Ensure a straight line is formed from feet to head
• Hold 10-15 seconds
• Perform this once only

Question 4

The Leg Pull Prone: Prime movers

Answer 4

Prime movers: Hamstrings, gluteals

Question 5

The Leg Pull Prone: Stabilisers

Answer 5

Stabilisers: TVA, multifidus, rotator cuff, internal and external obliques, rectus abdominis, pectorals, triceps

Question 6

The Leg Pull Prone: Muscles stretched

Answer 6

Muscles stretched: Hamstrings, gastrocnemius

Question 7

The Leg Pull Prone: Joint action

Answer 7

Joint action: Static hold

Question 8

The Leg Pull Prone: Plane of movement

Answer 8

Plane of movement: Static hold

Question 9

The Leg Pull Prone: Teaching points (7)

Answer 9

• Keep pelvis stable
• Maintain TVA and shoulder stabilisation
• Maintain controlled breathing throughout
• Keep arms and legs straight throughout
• Neck long and head aligned
• Arms shoulder-width
• Shoulder directly over the wrists

Question 10

The Leg Pull Prone: Watch out points (7)

Answer 10

• Head, neck, and spine alignment
• Lifting hips on the leg lift
• Abs drooping
• Shoulders tensing/dropping
• Breath-holding
• Locking out arms
• Arm positions too wide or too narrow

Question 11

The Leg Pull Prone: Imagery (4)

Answer 11

• Imagine a hoist around the hips and torso
• Imagine the extended leg is like a battering ram
• Imagine a spirit level across the hips
• Imagine a paper wall across the back – do not crease it

Question 12

The Leg Pull Prone: Progressions (5)

Answer 12

Hold for longer

Increase the reps

Increase ROM

Add leg lift

Add roll backward and forward on the ball of the foot

Question 13

The Leg Pull Prone: Adaptations (5)

Answer 13

Just perform cat knees-up

Hold ¾ Plank position

Hold for fewer breaths

Go down to rest on the elbows

Start in box position and then straighten legs one at a time and then return them one at a time (no isometric hold)

Question 14

The Leg Pull Prone: Modifications

Answer 14

Hands-on a block, bars, rolled-up mat
In ¾ position rolled-up towel under knees