I've got some good lower body "pull" exercises for you today.
But real fast... let's define what a lower body PULL is so we're on the same page.
In most lower body movement patterns we are pushing.
Think...
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Walking, jogging, running (pushing forward)
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Pushing a sled
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Squat in the aspect that we're pushing the floor down or our bodies up
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Kettlebell swing we're pushing our hips forward
So pulling we're going to move in the opposite direction.
Again. Pull will work the opposite (antagonist) muscle group.
Here are some of my 5 favorite exercises that force your legs to move in that opposite... or pull... direction.
My 5 Favorite Lower Body Pull Exercises
Move Backwards
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Walking
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"Running" (jogging)
Doing these basic movements backwards is amazing for your coordination and brain to muscle communication.
Plus they are the perfect antagonist movement to walking.
Here's how Dan and I use backwards jogging in our workouts.
On weekends we'll go the park and after each strength training exercise we'll do a short 30 yard sprint with a run backwards to the start.
You can do this with your yoga mat too.
During FWW LIVE workouts... I'll do short "sprints" forward the length of my yoga mat and then back peddle back.
It seems like it's too short of a distance but it really get's your heart rate going high.
AND... it works your coordination really well.
Tibialis Toe Raise
There is a muscle in the front of your shins called the Tibialis Anterior .
You use this muscle when you flex your foot up.
It's a muscle that is rarely worked and if it's tight or underdeveloped... it could cause some knee pain.
BTW... it's very tight on most people.
Here's how to work this muscle.
Step 1
Lean up against a wall with your feet about 12 inches or a little more from the wall.
Your feet are flat on the ground with your toes pointed forward.
Your hips can be on the wall to make it a little easier.
Or you can lift your hips from the wall and make the exercise a little tougher.
Step 2
Lift your toes off the ground and dig your heels into the ground.
Keep doing this little lift for as many reps as your workout states.
I like to do at least 14 to 20 reps to start.
You'll begin to feel the front of your shin burn and that is your Tibialis Anterior muscle!
Reverse Lunge Walk
I love doing reverse lunge walks because it requires so much more coordination than you think.
Really all it is... is lunge walking backwards.
Step 1
Start standing straight up with your body engaged and good posture.
Take a medium sized step back as if you were doing a reverse lunge.
Keep your toros tall and straight up. Do not lean forward.
Step 2
From the bottom of the lunge push into your front foot to create the movement back.
You can step your front foot even with your back to find your balance...
Or... you can push harder and see if you can step straight back into the next reverse lunge.
But just like walking backwards... it's the antagonist movement to doing a lunge walk forwards.
And this is why I included it in the lower body pull exercises.
Nordic Curls
This is a very tough exercise and I classify it as advanced.
I can't really do them that well... but if you work at these you can get all the way to the ground and back up.
It will take you some time to get this good.
You will need an anchor or some sort to hold your feet down.
They make a special piece of equipment for this but if you have a workout partner... they can help.
Step 1
Get on your knees and lock your feet down however you can. I used heavy dumbbells in the images.
FYI... I actually don't do this exercise that much because I don't have a good way to lock my feet down.
Pull your core in and keep it tight.
Pull your shoulder blades back as well.
Step 2
While keeping your body stiff you'll lean forward as low as you can go.
You're hamstrings are going to light up fast.
Make sure you're on a soft surface so if you need to collapse down to the ground, you can just fall and catch yourself with your arms.
Step 3
Now the really hard part.
You have to use your hamstrings and pull yourself back up and it's incredibly difficult.
Once you're back up to straight up... repeat.
Again, this is a really tough exercise.
The key is to not go down too far and slowly work on increasing your distance as you get stronger and stronger.
Sled Pull
There are a number sleds out on the market now.
In our studio, we had the Rogue Dog Sled and it was amazing. One of the most challenging pieces of exercise equipment ever.
Most people think of pushing the sled... it's only natural.
However, if you pull it... it's actually a much better quad exercise.
So if you have a sled here's how to get it setup.
Step 1
Attach a rope or ring or something so you can be a little further away from the sled.
You can use your hands to hold onto your rope... or... what's a little better is putting it around your waist.
Make sure you load your sled up with a lot of weight.
We would regularly use between 260 and 340 pounds.
Step 2
Now step back and get your rope or strap in tension.
Then just start walking backwards.
You will feel your quads light up pretty quickly.
A lot of gyms these days have sleds... so if you have a gym membership... I would highly recommend adding these into your weekly routine.
I would say at least 3 times per week. And talk for maybe 25 or 30 lengths of the mat.
For us this was 100 to 150 feet of distance.
Try this sled workout called Sled Faster .
Give These Lower Body Pull Exercises A Try!
It's pretty tough for me to accurately define a lower body pulling exercise.
However, what I want you to take from this post beside these awesome exercises is...
Work the antagonist muscle group.
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