Leg Pull Front
Plane of Motion
Sagittal
Muscle Focus
Anterior Spinal Stabilizers
Rectus Abdominis, External Oblique, Internal Oblique, Transversus Abdominis
Keeps the spine stable and supported.
Obliques resist rotation.
Co-contract with the hip extensors when in end range hip extension to stabilize and protect the lumbo-pelvic region.
Hip Extensors
Gluteus Maximus, Hamstrings
Lifts the leg off the floor.
Co-contracts with the anterior spinal stabilizers to protect the lumbo-pelvic region and maintain stability.
Resists gravity to control the leg back down to the floor.
Scapular Abductors (Protraction)
Serratus Anterior, Pectoralis Minor
Stabilize the scapula and spread the scapula wide by pressing into the mat with hands which activates these muscles to create an anchor for the upper body.
Other Muscles at Play
Posterior spinal stabilizers resist gravity and keep the spine supported with the co-contraction of the anterior spinal stabilizers.
Knee extensors keep the legs straight.
Plantar flexors point the foot.
Dorsiflexors flex the foot on the floor.
Shoulder Flexors keep the chest lifted above the arms.
Elbow extensors keep the arms straight.
Objectives
Maintain body and torso stability while lifting the leg with precision and control.
Strengthen and control the use of the elbow extensors, serratus anterior, and pectoralis minor for upper body support.
Increase the strength of the core to stabilize the pelvis and lower back.
Strengthen the co-contraction of the abdominals and hip extensors.
Focus on breathing to synchronize the movement.