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slow pullup with a leg lift

Strengthens full body

Full BodyBeginnerStrengthPull

At a glance

Muscles workedPrimary: full body. Secondary: core
Muscle groupFull Body
DifficultyBeginner
TypeStrength · Pull
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup for slow pullup with a leg lift.
  2. Step 2: Engage core and set posture.
  3. Step 3: Perform the movement with control.
  4. Step 4: Squeeze at the peak.
  5. Step 5: Return slowly and repeat.

Equipment

Coaching tips

Benefits

Strengthens full body

Common mistakes

Using momentum or losing form

Make it harder

Increase load or slow tempo

Make it easier

Reduce load or range of motion

Breathing

Exhale on effort, inhale on return

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More full body exercises

Single Leg Quad and Hamstring Stretch

Beginner · 3 sets × 20-40 seconds each side

Single Arm Dumbbell Clean and Press

Advanced · 4 sets × 8-10 each arm

bodyweight single arm push up off knee

Intermediate · 3 sets × 10-12 reps

Low to High Crossbody Kettlebell Swing

Intermediate · 3 sets × 8-12 each side

Standing Body Circles Warmup Stretch

Beginner · 30 seconds

Sandbag Lunge

Intermediate · 3 sets × 8-12 each leg

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.