Leg Pull Back
Plane of Motion
Sagittal
Muscle Focus
Posterior Spinal Stabilizers
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Keep the spine and hips in neutral in the air.
Provide lumbo-pelvic stabilization.
Anterior Spinal Stabilizer
Rectus Abdominis, External Oblique, Internal Oblique, Transversus Abdominis
Keep the spine and hips in neutral in the air.
Provide lumbo-pelvic stabilization.
Hip Extensors
Gluteus Maximus, Hamstrings
Lift the hips up off the mat.
Keep the hips lifted as the opposite leg lifts.
Hip Flexors
Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Pectineus
Lifts the gesture leg off the mat and toward the ceiling.
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid
Create stability for the upper body and hips to remain off the mat.
Scapular Depressors
Lower Trapezius, Serratus Anterior, Pectoralis Minor, Latissimus Dorsi
Works with the shoulder extensors to stabilize the shoulder and create an anchor in the air to keep the body up.
Pulls the shoulders down away from the ears.
Scapular Adductors (Retraction)
Trapezius, Rhomboids, Latissimus Dorsi
Works with the shoulder extensors to stabilize the shoulder and create an anchor in the air to keep the body up.
Keeps the shoulders pulled together on the back and the collarbone wide.
Latissimus Dorsi assists when the arms are in this forward/plank position.
Other Muscles at Play
Knee extensors keep the knees straight.
Plantar flexors keep the feet pointed.
Elbow extensors keep the elbows straight.
Objectives
Maintain body and torso stability while lifting the leg with precision.
Strengthen and control the use of the elbow extensors, scapular depressors and midback muscles for supporting the upper body.
Increase the strength of the core to stabilize the pelvis and lower back.
Strengthen the hip flexors by lifting the leg.
Open and stretch the chest muscles and front of the body.
Strengthen the co-contraction of the abdominals and hip extensors.
Increase core integration in the reverse plank position.
Focus on breathing to synchronize the movement.