Leg Pull Front Prep Hold
Static position resting on hands and knees (or toes), similar to a simplified plank.
Instructions
Start on all fours, with your hands wide apart under your shoulders and your knees under your hips.
Lengthen your spine, keeping your neck in line (looking at the mat).
Engage your core by gently pulling your navel toward your spine.
Extend one leg at a time backward, placing the tip of your foot on the mat, until you are in a plank-like position (with your knees raised or still resting on the ground, depending on your level).
Keep your pelvis in line with your spine, without letting it sag or rise too much.
Stabilize your shoulders, avoiding arching your back or closing your chest.
Hold the position for the specified time, breathing smoothly.
Exiting the position: inhale and exhale as you bring your knees back to the floor and sit back on your heels to release.
Exercise Details
Repetitions
3/4 reps
Hold Time
30 seconds
Breathing
Inhale in the starting position to stabilize yourself. Exhale as you extend your legs (if doing the version with your toes on the floor) or lift your knees slightly off the floor. While holding the pose: Inhale in a controlled manner, expanding your chest sideways. Exhale, engaging your abdomen and maintaining the position.
Important Warnings
People with back problems:
We recommend performing the variation with your knees on the floor or on your forearms.
People with neck problems:
It is recommended to keep the neck in line with the spine, avoiding bending the chin upwards or tucking it in.
People with wrist problems:
it is recommended to use supports (e.g., ergonomic handles) or modify the position by resting on the forearms.
Pregnant women:
avoid this type of position and opt for exercises on all fours with gentle, supported movements.
Quick Info
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