Pull Behind Leg
Starting Posture
Stand with your feet hip-width apart, knees slightly bent, and hold a dumbbell in each hand by your sides.
How to Exercise
Keeping your back straight and core engaged, lift one leg behind you while bending at the waist, bringing the dumbbells up towards your chest. Hold for a second at the top then lower the leg back down while extending the arms back down to starting position. Repeat on the other leg.
Breath Control
Inhale as you lift the leg and dumbbells, exhale as you lower them back down.
Common errors
Swinging the weights, lifting the leg too high, or using momentum to complete the exercise.
Weights
Use a weight that challenges you but allows you to maintain proper form.
Grips
Hold the dumbbells with an overhand grip to ensure stability and control.
Variations
To make it easier, perform the exercise without weights or with a lighter weight. To make it more challenging, increase the weight or add ankle weights.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on keeping your balance and control throughout the movement. Engage your glutes and hamstrings to lift the leg and avoid swinging the weights.
Cautions
Avoid rounding your back or arching too much. Keep the movement controlled to prevent injury.