Pillow Leg Pass
The Pillow Leg Pass mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Pillow Leg Pass Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Obliques; Hip Flexor (iliopsoas)
How to do the Pillow Leg Pass
Setup
Lie flat on your back on a mat, holding a pillow with both hands stretched above your head.
Keep your feet together and your legs extended out in front of you, slightly lifted off the ground.
Movement
Crunch Up: Engage your abdominal muscles to lift your shoulders and head off the ground while simultaneously bringing your knees towards your chest.
The Transfer: Place the pillow between your feet and squeeze it tightly with your ankles. Keep your arms and legs moving in a controlled motion.
Return: Lower your arms back overhead while simultaneously lowering your legs until they are just above the floor, still holding the pillow with your feet.
Repeat: Perform another crunch and transfer the pillow back into your hands to complete one full cycle.
Pillow Leg Pass FAQs
What muscles does the Pillow Leg Pass work?
The Pillow Leg Pass mainly works the core. The main muscles are the rectus abdominis.
What equipment do you need for the Pillow Leg Pass?
None. The Pillow Leg Pass is a bodyweight exercise, so you can do it anywhere.
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