Pilates · Intermediate
Leg Pull Down
The leg pull down is a core and hip exercise done lying on your back, where you raise both legs and then slowly lower them toward the floor. It builds the deep abdominal muscles that support your lower back and helps you control your hips during everyday movements like getting up from a chair or climbing stairs. Because the work happens slowly and with control, it's gentler on the joints than many other core exercises.
Category
Pilates
Difficulty
Intermediate
Equipment
Bodyweight
MET
3.0
Primary muscles
Secondary muscles
The movement
Form cues
- 01
Lie flat on your back with your legs straight and arms resting at your sides, palms facing down.
- 02
Press your lower back gently into the floor — there should be no gap between your back and the mat.
- 03
Lift both legs together until they point straight up toward the ceiling.
- 04
Take a slow breath in, then begin lowering your legs toward the floor as you exhale.
- 05
Lower only as far as you can while keeping your lower back pressed flat — the moment your back starts to arch, stop there.
- 06
Squeeze your stomach muscles like someone is about to poke you in the belly — hold that tension throughout the movement.
- 07
Raise your legs back to the starting position with control, not momentum.
- 08
Keep your neck relaxed and your chin level — avoid lifting your head off the floor.
Dosage
How long, how many
Sets
3
Reps
8-12
Rest
60 sec
Watch for
Common mistakes
Lower back arching off the floor — if you feel your back lifting, you've lowered your legs too far; raise them a few inches until your back stays flat.
Dropping the legs too fast — if you hear a thud or feel a jolt in your hips, slow down and let the descent take at least three counts.
Holding your breath — if you feel your face tightening or your neck straining, exhale on the way down and inhale on the way back up.
Gripping the floor with your hands to compensate — if your arms are pressing hard into the mat, your core isn't doing its job; raise your leg angle until the abs can take the load.
Legs drifting apart during the movement — keep your feet together or hip-width apart and maintain that spacing throughout.
Scale it
Easier and harder variations
Easier
Bend your knees to a 90-degree angle before lowering — this shortens the lever and reduces the demand on your core significantly.
Use this version if your lower back lifts off the floor even when your legs are only slightly below vertical.
Harder
Extend your arms overhead on the floor as a counterweight is removed — keep them there while you lower your straight legs as close to the floor as possible without arching.
Use this when you can complete the standard version with your back flat and legs reaching nearly parallel to the floor.
Note
Lower one leg at a time while the other stays pointed at the ceiling — this cuts the load in half and lets you find your safe range without straining.
Good option if you have lower back sensitivity, hip replacement, or are returning from a core injury.
Sources
Form descriptions and cues are sourced from wger (CC-BY-SA 4.0) and the Free Exercise DB (public domain), edited for the 60+ audience. MET value cites Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc 43(8):1575-1581.
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