Leg Pull Front — Slow Kick: A Complete Guide
Quick Intro
Leg Pull Front — Slow Kick is a mat Pilates exercise performed from the same rigid high plank as Leg Pull Front, but the leg kick changes: a slow four-count lift up and a slow four-count lower back down replace the quicker exhale-driven kick, removing momentum from the movement.
Equipment Needed
No equipment is required. Placing a Yoga Mat beneath the hands is a comfort choice for a hard floor, not a necessity.
Why It Matters
A slow kick without momentum keeps the supporting hip and shoulder holding a still plank for about twice as long per rep, so it asks for more endurance and balance than the base version. A deep core muscle that wraps around the torso like a corset (transverse abdominis) keeps the pelvis from rotating through the whole slow count. The largest glute muscle (gluteus maximus) and a muscle at the back of the thigh (hamstrings, biceps femoris) drive the controlled lift, and a muscle along the side of the ribcage (serratus anterior) and the front of the shoulder cap (deltoid, anterior) hold the plank steady underneath it all.
When to Do It
This version works well once the base Leg Pull Front’s kick feels controlled and the pelvis stays level throughout, as a test of how long the plank and hip can hold their position without a burst of speed to help. Two to three sessions a week suits most people building toward this slower tempo.
Anyone with a current wrist, shoulder or lower back issue should still get individual guidance before starting, since the extended time under load through the plank adds demand on all three.
Getting Ready
A brief plank hold and a few wrist circles prepare the wrists and shoulders before the slow kicks begin. A single slow-count practice kick on each side previews how the pelvis and standing shoulder respond before a full working set.
Step-by-Step Instructions
1. The setup. Come into a high plank with the wrists stacked under the shoulders, forming one rigid line from the head down to the heels.
2. The check. Square the hips and draw the abdominals in before starting the first slow lift.
3. The slow lift. Lift one leg up over a slow four-count, watching for any hike or rotation through the pelvis.
4. The slow lower. Lower the leg back down over another slow four-count, then repeat on the other side.
How Many, How Often
Leg Pull Front — Slow Kick is dosed by reps, with each slow four-count lift and lower counting as one.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to the slow tempo | 2 sets of 2 to 3 reps per side, keeping the full count even if that means a smaller lift |
| Intermediate | The slow count feels steady through a fuller lift | 2 to 3 sets of 4 to 5 reps per side |
| Advanced | Comfortable with a full slow count and a rock-steady pelvis | 3 sets of 5 to 6 reps per side |
Holding the pelvis level for the full slow count matters more here than how high the leg lifts, since a pelvis that hikes partway through the count is the clearest sign the tempo has outrun what the core can currently sustain.
Modifications and Variations
As an easier version, Leg Pull Front performs the same single-leg kick on a quicker, exhale-driven tempo, giving momentum a small role in carrying the leg up.
Common Mistakes to Avoid
Letting the pelvis hike partway through the slow count. A slow tempo removes momentum’s help, so any weakness in the hip or shoulder shows up as a hike or rotation somewhere in the middle of the four counts rather than only at the top. Keeping the hips level for the entire count, not just the start and finish, is the point of the slow version.
Sneaking speed back into the lift. Rushing through the middle of the count to make the kick easier defeats the purpose of removing momentum in the first place. An even four-count pace, checked mentally rep by rep, keeps the tempo slow.
Sagging through the lower back during the hold. Letting the hips drop toward the floor as the standing side fatigues shifts strain onto the lumbar spine. One straight line from the shoulders to the heels, checked at the start of every rep, protects the lower back through the longer hold.
After Your Set
Sitting back into a stretch with the hips toward the heels and the arms extended forward releases the shoulders after a set built around an extended plank hold. Crossing the kicking-side ankle over the opposite knee and folding gently forward settles the hip that did the lifting.
Going Deeper
This version usually works well as a test of plank endurance once the base kick feels automatic, since stripping momentum out of the lift and lower forces the standing-side hip and shoulder to hold their position under a much longer load per rep. A slower tempo feels like it should be easier to control, and the pace tends to drift faster through the middle of the count without being noticed. Counting each of the four beats out loud or in a fixed rhythm keeps the tempo steady longer than trying to feel it out.
Someone comfortable with the base kick typically manages a short set at the slow tempo within a couple of sessions, then works toward a full set with a level pelvis over two to three weeks.
How to Know You’re Improving
- A pelvis that stays level through every one of the four counts, not just the start and end
- A lift and lower that both take the full four counts without speeding up
- A plank line that holds straight from the shoulders to the heels through the longer hold
- Equal control on both sides of the body
A pelvis that stays level for the whole slow count shows more progress than a higher leg.
Muscles Worked
- Transverse Abdominis (a deep core muscle that wraps around the torso like a corset, keeping the pelvis from rotating through the slow count)
- Gluteus Maximus (the largest glute muscle, driving the controlled lift)
- Serratus Anterior (a muscle along the side of the ribcage, holding the plank position stable)
- Anterior Deltoid (the front of the shoulder cap, holding the plank steady through a slower kick)
- Biceps Femoris (a muscle at the back of the thigh, driving the controlled lift)
FAQ
How is this different from the base Leg Pull Front kick? The plank position and the pelvic control cue are identical to Leg Pull Front. The only change is the tempo: a slow four-count lift and four-count lower instead of a quicker exhale-driven kick, which removes momentum’s help.
Why does removing momentum make this harder? Momentum normally carries part of the leg’s weight through the kick. Without it, the standing-side hip and shoulder have to hold a level, stable plank for roughly twice as long per rep, with nothing but muscular control to keep the pelvis from hiking.
When is the slow tempo worth trying? Once the base kick feels controlled with the pelvis staying level throughout, moving to a slow four-count version here is a reasonable next step.
Is some shoulder or wrist fatigue after this exercise normal? Yes, fatigue through the shoulders and wrists after a full set of slow kicks is expected, given the extended time under load. A sharp pain anywhere in the wrist, shoulder or lower back is a different signal, one worth easing off for and mentioning to a doctor or physical therapist if it persists.
How often should the slow kick be practiced? Two to three sessions a week suits most people well, given the shoulder and wrist demand of the extended plank hold.
Related to Leg Pull Front as the easier version with a quicker, exhale-driven kick.