Leg Pull-In
Muscles worked
Instructions
- 1Lie on an exercise mat or a flat bench with your legs off the end.
- 2Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
- 3Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
- 4As you breathe in, slowly return to the starting position.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Leg Pull-In
The leg pull-in is an isolation exercise that primarily targets the lower abs by working hip flexion from a lying position. Performed on the floor or a flat bench with your legs hanging off the end, you start with straight legs and then bend your knees, pulling your thighs toward your torso while keeping your upper body stable and still. This movement effectively isolates the hip flexors and lower abs without needing any special equipment, making it a great complement to classic crunch exercises that focus more on the upper abdominal wall.
check_circleBenefits
- check_circleEffectively targets the lower abs
- check_circleStrengthens the hip flexors
- check_circleOnly requires a bench or a floor mat
- check_circlePairs well with upper-ab focused exercises
lightbulbExecution tips
- lightbulbKeep your upper body stable and still throughout
- lightbulbPull your knees genuinely close to your chest
- lightbulbExhale as you bend the knees, inhale as you extend them
- lightbulbControl the extension phase to avoid any jerky motion
- lightbulbKeep your abs engaged even in the extended position
warningCommon mistakes
- warningUsing momentum to pull the legs in too fast
- warningLetting the lower back arch excessively
- warningNot bending the knees enough, reducing abdominal work
- warningMoving the torso instead of keeping it stable
helpFrequently asked questions
How is this different from a reverse crunch?expand_more
The movements are similar, but the leg pull-in emphasizes hip flexion more without necessarily lifting the hips off the surface.
Can I do this without a bench?expand_more
Yes, a floor mat works fine; the bench simply lets your legs hang freely in the starting position.
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