Play Pull Side

Leg Pull Side is a Pilates exercise that strengthens the core , hips , shoulders and legs . This exercise helps improve balance, stability and muscle coordination throughout the body, especially in the obliques and hips. It is a challenging movement that requires body control and can be adjusted according to level.

Correct Form and Technique

Follow these steps to perform the Leg Pull Side correctly:

  • Start by sitting on your side with your lower arm extended beneath you, palm on the floor, and upper hand supporting your hip.
  • Extend your legs so that your body forms a straight line and lift your hips off the floor so that you are in a side plank position.
  • Slowly and controlled lift the top leg up towards the ceiling, then lower it back to the starting position.
  • Keep the core engaged and ensure the body remains stable without tipping or rotating.

Watch the video below for a detailed demonstration of the Leg Pull Side:

Typical Errors

To maximize the effectiveness of the Leg Pull Side, avoid these common mistakes:

  • Hip collapse : Make sure the hips don't drop to the floor. Keep them lifted and stabilized throughout the exercise.
  • Elevated shoulder : Keep the supporting shoulder away from the ear to avoid tension. The shoulders must be stable and down.
  • Using momentum : Raise and lower the upper leg slowly and controlled, rather than swinging it too quickly, to properly activate the muscles.

Modifications and Variations

The Leg Pull Side can be adapted to different levels:

  • For beginners : Start by keeping the bottom knee on the floor for extra support, and focus on lifting and lowering the top leg.
  • Advanced variation : Keep the top leg lifted for a few seconds in each repetition for an extra challenge, or add a little pulse movement.

Repetitions and Sets

The Leg Pull Side can be performed as part of a core and balance routine:

  • Recommendation for beginners: 1-2 sets of 6-8 repetitions per page.
  • For more advanced: 2-3 sets of 10-12 repetitions per page.

Breathing tips

Breathing helps with stability and control in the Leg Pull Side:

  • Breathe in as you lift your leg up.
  • Exhale as you slowly lower the leg down to the starting position.

Visual Angles and Perspectives

To master the Leg Pull Side, it can be helpful to view the exercise from different angles:

  • From the Side : This angle helps ensure that the body forms a straight line from head to feet without hip drop.
  • Front view : This perspective shows whether the shoulders and hips remain stable and in line.
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