Leg Pull-In
A floor based core exercise that pulls the knees in toward the chest while lying on your back, working the abs without any equipment. It is a simple bodyweight move for beginners.
- Primary musclesCore
- Secondary musclesnone listed
- EquipmentBodyweight
- LevelBeginner · compound
How to do the leg pull-in
- Lie on an exercise mat with your legs extended and your hands resting palms down beside you or under your glutes.
- Keep your torso relaxed; this is your starting position.
- Bend your knees and pull your thighs in toward your midsection as you breathe out.
- Continue until your knees are roughly at chest level, keeping your lower legs parallel to the floor.
- Hold the contraction for a second, focusing on your abs.
- Return to the starting position slowly as you breathe in, then repeat.
Original library instructions (4 steps)
- 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.
- 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.
- Return to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Using the hands to pull the body rather than the abs; keep the hands relaxed and let the core do the work.
- Rushing the return to the starting position; extend the legs back out slowly under control.
- Letting the lower back arch off the floor during the pull; keep it pressed down throughout.
- Swinging the legs with momentum instead of a controlled contraction; slow the tempo down.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 10 to 12 reps, 60 seconds rest |
| Muscle | 3 to 4 sets of 15 reps, 45 seconds rest |
| Endurance | 2 to 3 sets of 20 reps, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep the movement slow on both the pull in and the return, rather than rushing through reps.
- Press your lower back gently into the floor throughout the set to keep the focus on the abs.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the leg pull in good for beginners?
Yes, it needs no equipment and is a straightforward way to start training the core from the floor.
What muscles does the leg pull in work?
It is focused on the core, contracting the abs as the knees pull in toward the chest.
