Leg Pull
- Zielmuskel
- Iliopsoas, Obliques, Rectus Abdominis
- Equipment
- Body weight
- Körperregion
- Back, Hips, Thighs, Waist
- Typ
- Stretching
The Leg Pull is a bodyweight stretching exercise that targets the iliopsoas, obliques, and rectus abdominis by drawing one leg toward the torso in a controlled pulling motion. It is particularly effective for releasing hip flexor tension, improving lumbar mobility, and lengthening the core musculature. Regular practice helps reduce tightness in the hips and waist and supports better posture.
Leg Pull: So führst du sie aus
- 1Lie flat on your back on a comfortable surface with your legs extended and arms resting at your sides.
- 2Engage your core lightly to press your lower back toward the floor.
- 3Bend one knee and draw it toward your chest, wrapping both hands around your shin just below the knee.
- 4Gently pull the knee closer to your chest until you feel a distinct stretch through the hip flexor and lower abdomen on the working side.
- 5Keep the opposite leg fully extended and pressed down into the floor throughout the movement.
- 6Hold the stretched position for 20–30 seconds, breathing slowly and deeply.
- 7On each exhale, allow the knee to draw slightly closer to deepen the stretch without forcing the range.
- 8Release the leg back to the starting position in a controlled manner.
- 9Switch sides and repeat the same sequence with the opposite leg.
Technik-Tipps
- Keep your chin tucked and your head resting on the floor — avoid lifting your neck during the pull.
- Press the extended leg actively into the ground to increase the stretch felt through the iliopsoas on the working side.
- Breathe into your belly rather than your chest; each exhale is an opportunity to relax deeper into the stretch.
- Keep your shoulders flat against the floor to prevent the obliques from rotating out of the stretch.
- Grip your shin, not your knee, to avoid placing compressive force on the knee joint.
Häufige Fehler
- Lifting the head and neck off the floor — this creates unnecessary tension in the neck and reduces the effectiveness of the core stretch.
- Allowing the extended leg to rise off the floor — this reduces the counter-tension needed to fully stretch the iliopsoas on the working side.
- Forcing the knee aggressively into the chest — overpulling can strain the lower back and hip joint rather than producing a safe, gradual stretch.
- Holding your breath — failing to breathe prevents the muscles from relaxing, limiting how deeply you can sink into the stretch.
- Letting the shoulders rotate or lift — this shifts tension away from the obliques and rectus abdominis and reduces the quality of the core stretch.
Häufig gestellte Fragen
What muscles does the Leg Pull stretch?
The Leg Pull primarily stretches the iliopsoas, obliques, and rectus abdominis. Drawing one knee toward the chest lengthens the hip flexors while the core muscles along the front and sides of the trunk are gently elongated.
How long should I hold the Leg Pull stretch?
Hold each side for 20–30 seconds to allow the iliopsoas and surrounding muscles enough time to relax into the stretch. For greater flexibility gains, you can extend holds up to 60 seconds as long as there is no pain.
Can the Leg Pull help with lower back pain?
Yes. Tight hip flexors are a common contributor to lower back discomfort, and the Leg Pull stretches the iliopsoas directly. Performing it regularly can reduce hip flexor tension and relieve associated pulling on the lumbar spine.
Is the Leg Pull suitable for beginners?
Absolutely. The Leg Pull requires no equipment and is performed lying down, making it one of the most accessible stretching exercises. Beginners should focus on a gentle pull and avoid forcing the range of motion.
When is the best time to do the Leg Pull?
The Leg Pull is best performed during a cool-down after exercise, or as part of a morning mobility routine. Stretching warm muscles after activity allows for a safer and deeper stretch of the iliopsoas and core.
