Leg Pull Front Supported

The Leg Pull Front Supported is a powerful and challenging exercise that targets your core, glutes, and hamstrings. It is a fantastic addition to any home or gym workout routine, as it requires only a mat or a stable surface to perform. This exercise involves starting in a plank position with your toes resting on the ground and your hands positioned directly beneath your shoulders. From here, you will engage your core and lift one leg off the ground while keeping it straight and parallel to the floor. The opposing leg provides support as it remains firmly planted on the ground. The Leg Pull Front Supported helps to improve core stability and strength, which is essential for maintaining proper posture and preventing lower back pain. By engaging your glutes and hamstrings during this exercise, you also work to tone and strengthen these muscles, enhancing overall lower body strength. To maximize the benefits of the Leg Pull Front Supported, it is important to focus on proper form and technique. Maintain a neutral spine throughout the exercise by avoiding any excessive arching or sagging of the back. Additionally, engage your glutes and hamstrings to keep the lifted leg at hip height, ensuring optimal activation of those muscles. Incorporating the Leg Pull Front Supported into your regular workouts can help you build a stronger core, enhance overall lower body strength, and improve your stability and balance. However, remember to ease into this exercise if you are a beginner, and always listen to your body to avoid any unnecessary strain or injury. Keep challenging yourself and enjoy the benefits this exercise has to offer!

Instructions

• Start by sitting on the floor with your legs straight out in front of you.
• Place your hands on the floor behind you, fingertips facing towards your body, shoulder-width apart.
• Press down through your hands and lift your hips off the floor, coming into a reverse plank position.
• Engage your core and lift your right leg off the ground, keeping it straight and parallel to the floor.
• Slowly lower your right leg back down to the starting position.
• Repeat the movement with your left leg, lifting it off the ground and then lowering it back down.
• Continue alternating between your right and left legs for the desired number of repetitions.
• Make sure to maintain the stability of your hips and avoid excessive rocking or shifting.
• Control the movement throughout, focusing on engaging your core and using your leg muscles to lift and lower your legs.

Tips & Tricks

• Prioritize proper form and technique to prevent injury and maximize results.
• Engage your core throughout the exercise to stabilize your body and enhance overall strength.
• Focus on controlled movements and avoid using momentum to ensure targeted muscle engagement.
• To increase intensity, use resistance bands or ankle weights.
• Vary the tempo of the exercise, incorporating both slow and fast movements to challenge your muscles in different ways.
• Include other complementary exercises such as lunges and squats to further strengthen your lower body.
• As you progress, increase the number of repetitions or sets to continue challenging your muscles.
• Maintain consistent breathing throughout the exercise, exhaling during the exertion phase and inhaling during the relaxation phase.
• Ensure proper hydration before, during, and after your workout session to support optimal performance and recovery.
• Follow a well-balanced nutrition plan that includes a mix of carbohydrates, proteins, and healthy fats to fuel your workouts and aid in muscle repair.