Leg Pull-In

How to do the Leg Pull-In

1. Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. Tip: My preference is with the hands next to me. This will be your starting position.
2. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue the motion until your knees are around chest level. Contract your abs as you execute this movement and hold for a second at the top. Tip: As you perform the motion, the lower legs (calves) should always remain parallel to the floor.
3. Return to the starting position as you inhale.
4. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	abs
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same abs, with and without kit.

Spell Caster Dumbbell Bent Press Kettlebell Exercise Ball Pull-In Exercise Ball Kettlebell Pass Between The Legs Kettlebell Kettlebell Windmill Kettlebell Dumbbell Side Bend Dumbbell

Harder than the Leg Pull-In

Hanging Leg Raise expert · Bodyweight Hanging Pike expert · Bodyweight Bent Press expert · Kettlebell

Superset the Leg Pull-In with

Opposing lower back work — alternate sets without extra rest.

Hyperextensions With No Hyperextension Bench lower back Stiff Leg Barbell Good Morning lower back Hyperextensions (Back Extensions) lower back Barbell Deadlift lower back

Common questions

What muscles does the Leg Pull-In work?

The Leg Pull-In primarily works the abs. 3/4 Sit-Up, Ab Roller, and Air Bike train the same muscle, across 9 equipment types.

What equipment do you need for the Leg Pull-In?

None — the Leg Pull-In is bodyweight, so it works at home, in a hotel room or outdoors. 3/4 Sit-Up and Ab Roller also need nothing.

Is the Leg Pull-In suitable for beginners?

Yes, the Leg Pull-In is rated beginner. Hanging Leg Raise, Hanging Pike, and Bent Press are the progressions from here.

Where should the Leg Pull-In go in a workout?

Early — the Leg Pull-In is compound, working 1 muscle group, so run it first or second while you are fresh, then superset Hyperextensions With No Hyperextension Bench and Stiff Leg Barbell Good Morning later.

Similar exercises

3/4 Sit-Up Bodyweight Ab Roller Other Equipment Air Bike Bodyweight Barbell Ab Rollout Barbell Barbell Ab Rollout - On Knees Barbell Barbell Rollout from Bench Barbell