Leg Pull

These notes combine advice from 23 reviewed passages across 18 workouts.

Overview

The movement can be performed without added weight, with resistance bands, or through bent-knee and straight-leg variations. It can appear in conditioning sets and as supporting work within muscle-up-focused training. [1] [8] [15] [16] [18] [19]

Basic technique

For a straight-leg floor version, lie back and draw the body inward before extending again. Lift the hips during the pull and draw the pelvis and ribs inward rather than leaving the trunk loose. [3] [4] [11]

Use two seconds for the pulling phase and two seconds for the extension phase when a slow, controlled repetition is required. [17]

Variations

Added weight is optional. Choose a knee-pull variation or keep the legs straight according to the assigned version. [19]

One jackknife sequence uses five leg pulls followed by a slow lowering on the fifth repetition. [6]

A separate jackknife cue begins with the leg bent inward while the hips lift, then calls for full extension and an upward action on the fifth count. [7]

In the demonstrated rising variation, hold the hands overhead with the arms behind for balance. Rise upward and direct the kick toward the front at 90 degrees instead of kicking backward. [13]

In the demonstrated bending variation, bend during both the raising and lowering phases. Lower softly while maintaining the instructed arch in the back. [14]

The leg-pull phase may also form part of a skill transcribed as mastaba. The exact skill name and the associated foot action remain uncertain. [2]

Resistance-band setups

One band setup anchors the band to a fixed point and loops it around the foot for an upward pull from the floor. [1]

A different floor setup places the band around the waist while the athlete steps inside it. Sit or lie on the floor rather than performing this version standing. Attaching the two ends separately to the feet creates a harder setup and was discouraged for this version. [15] [16]

Programming

Set structure can change the difficulty. In one 90-repetition format, maintaining a continuous rhythm was considered easier than stopping for 20 or 30 seconds and then restarting. A plank was placed after the Leg Pull set as supplementary work. [8]

Leg pulls can support muscle-up-focused training when an athlete cannot yet complete three muscle-ups consecutively. [18]

Health and effort claims

Coach’s claim

Short plank holds with help at the waist and gentle floor leg pulls may be useful options for older adults. [9]

Coach’s claim

For someone who has not trained for years, five or eight gentle pull-and-extend repetitions may be difficult at first. Tolerance may increase gradually with familiarity. [10]

Coach’s claim

Localized muscular burning during Leg Pull may indicate that the intended area is working and that the movement is being performed correctly. [12]

Coach’s experience

In his own training, the coach completed a station with overhead press, shoulder work, and Leg Pull more comfortably. He felt that adding Leg Pull or a similar movement made the rest portions of the station easier. [5]

Sources

1. 2024-01-16, 5516.6-5530.1s

Workout: workout:2024-01-16

Passage: passage:2024-01-16:002052-002061

2. 2024-02-09, 2089.7-2101.5s

Workout: workout:2024-02-09

Passage: passage:2024-02-09:000746-000748

3. 2025-03-18, 2300.3-2305.7s

Workout: workout:2025-03-18

Passage: passage:2025-03-18:000650-000652

4. 2025-03-18, 2452.5-2459.9s

Workout: workout:2025-03-18

Passage: passage:2025-03-18:000706-000712

5. 2025-03-25, 2014.5-2032.0s

Workout: workout:2025-03-25

Passage: passage:2025-03-25:000615-000623

6. 2025-09-16, 3140.5-3150.0s

Workout: workout:2025-09-16

Passage: passage:2025-09-16:000918-000922

7. 2025-09-16, 3271.8-3282.1s

Workout: workout:2025-09-16

Passage: passage:2025-09-16:000942-000950

8. 2025-10-21, 4245.3-4262.0s

Workout: workout:2025-10-21

Passage: passage:2025-10-21:001196-001201

9. 2025-12-31, 1313.1-1327.1s

Workout: workout:2025-12-31

Passage: passage:2025-12-31:000405-000410

10. 2025-12-31, 1327.4-1339.2s

Workout: workout:2025-12-31

Passage: passage:2025-12-31:000411-000416

11. 2026-02-05, 4058.3-4065.3s

Workout: workout:2026-02-05

Passage: passage:2026-02-05:001195-001200

12. 2026-02-17, 4106.8-4120.4s

Workout: workout:2026-02-17

Passage: passage:2026-02-17:000749-000755

13. 2026-05-13, 2299.9-2323.8s

Workout: workout:2026-05-13

Passage: passage:2026-05-13:000895-000905

14. 2026-05-13, 2352.3-2360.9s

Workout: workout:2026-05-13

Passage: passage:2026-05-13:000923-000932

15. 2026-05-29, 3957.5-3982.7s

Workout: workout:2026-05-29

Passage: passage:2026-05-29:001458-001471

16. 2026-05-29, 3986.3-3997.3s

Workout: workout:2026-05-29

Passage: passage:2026-05-29:001474-001479

17. 2026-05-31, 4154.6-4173.3s

Workout: workout:2026-05-31

Passage: passage:2026-05-31:001269-001280

18. 2026-07-02, 3870.2-3885.0s

Workout: workout:2026-07-02

Passage: passage:2026-07-02:001408-001417

19. 2026-07-28, 2027.9-2054.6s

Workout: workout:2026-07-28

Passage: passage:2026-07-28:000528-000534