Home › Exercises › Leg Pull-In

Leg Pull-In

The Leg Pull-In primarily targets your Abdominals. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Pull

Primary muscles: Abdominals

How to perform Leg Pull-In

  1. Step 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. Step 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. Step 3. Return to the starting position as you inhale.
  4. Step 4. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the leg pull-in target?

The leg pull-in primarily targets the rectus abdominis, specifically emphasizing the lower portion of the abdominal wall. It also engages the hip flexors to facilitate the drawing of the knees toward the chest.

How can I maintain proper form during the movement?

Keep your hands planted firmly for stability and maintain a slight lean back to engage the core. Focus on pulling the knees in using abdominal tension rather than relying on momentum.

What is a common mistake to avoid during this exercise?

Avoid arching the lower back or letting the feet touch the floor between repetitions. Maintaining constant tension in the abdominals prevents unnecessary strain on the lumbar spine.

How can a beginner make the leg pull-in easier?

Beginners can perform the movement one leg at a time to reduce the load on the core. Alternatively, lying flat on the back instead of sitting upright provides more spinal support.

What is the recommended set and rep range for leg pull-ins?

Perform 3 to 4 sets of 15 to 20 controlled repetitions. Focus on a slow eccentric phase when extending the legs to maximize time under tension for the abdominal muscles.

Sample sets & reps for Leg Pull-In

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

Want a workout that includes Leg Pull-In and 870+ other exercises? Try the AI Planner — 2 weeks free