Leg Pulls
Posted by admin at 11:53 am
The aim of this exercise is to:
Strengthen Core Stabilisers
Promote Scapula Stability
Encourage weight baring activity through upper limbs
Target Muscle Groups:
Core Stabilisers
Scapula Stabilisers
Pelvic Stabilisers
Exercise Setup:
All 4s position, adopt neutral spine, ensure the wrist and elbows are under the shoulders, with elbows soft, knees are under the hips.
(For beginners this exercise can be taught with the knees together and slightly forward of the hip)
Exercise Execution:
From the start position engage the deep abdominals. While maintaining a good connection in the abdominal musculature (abdominal hollowing), shift your body weight fractionally forwards into the arms, feet flat or tuck the toes under then lift both knees 1 inch away from the floor.
Optimal posture should be maintained throughout the execution of the movement with particular attention paid to neutral spine and shoulder stability.The exercise may be progressed by lifting one leg off the floor eventually extending one leg out behind on the lift, the exercise can also be used as a pre requisite for the full plank.
