Leg Pull Back Hold
Prone position resting on hands and feet, with the body raised in a straight line from the floor, similar to a high plank, with particular emphasis on the extension and stabilization of the lower limbs.
Instructions
Lie face down with your hands wide apart, wrists directly under your shoulders.
Rest on your toes, legs straight and together.
Engage your core by contracting your abdomen toward your spine.
Lift your body off the ground, keeping a straight line from your head to your heels.
Press your hands into the mat to stabilize your shoulders without lifting them toward your ears.
Keep your pelvis in line with your torso, avoiding arching your lower back or lifting your buttocks.
Look slightly forward, with your neck in line with your spine.
Hold the position for the specified time, breathing regularly.
Exiting the position: bend your knees to the floor and slowly relax your body.
Exercise Details
Repetitions
3/4 reps
Hold Time
30 seconds
Breathing
Inhale deeply before starting the position. Exhale while activating your core and holding the position. While holding the position: Breathe smoothly and in a controlled manner, without holding your breath. Inhale sideways and exhale while maintaining abdominal activation.
Important Warnings
People with shoulder problems:
In case of mild pain, reduce the holding time or change the position by resting on your forearms. It is recommended to perform shoulder strengthening and mobility exercises first.
People with wrist pain or conditions:
It is recommended to use supports such as thicker mats, wrist pads, or switch to resting on your forearms.
Pregnant women:
We recommend opting for variations on all fours or resting on your knees.
Quick Info
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