Smart Workout Diary

Leg Pull-In

The leg pull-in is a seated bodyweight abdominal exercise performed by drawing the knees toward the chest and extending the legs with control. It primarily targets the lower portion of the rectus abdominis and hip flexors while requiring trunk stability. It supports core strength, abdominal control, and bodyweight training routines.

Demonstration

Leg Pull-In — demonstration 1
Leg Pull-In — demonstration 2

Instructions

  1. Set up: Sit on the front edge of a stable bench and place your hands beside or slightly behind your hips for support.
  2. Lean your torso back slightly, lift your feet from the floor, and keep your chest open with a long, neutral spine.
  3. Pull in: Exhale as you bend your knees and draw them toward your chest, using your abdominals to control the movement.
  4. Pause briefly without rounding forcefully through the lower back or collapsing your chest.
  5. Extend: Inhale as you slowly extend your legs forward to a comfortable distance while maintaining the slight backward lean.
  6. Repeat smoothly; keep the bench stable and stop if you cannot control your trunk or feel lower-back discomfort.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Strength
Mechanics
Compound
Equipment
Bench
Difficulty
Beginner

Technique tips

  1. Move slowly: Avoid swinging the legs; a controlled extension keeps the abdominals working.
  2. Keep the torso steady: Use a small lean only and avoid repeatedly rocking backward and forward.
  3. Adjust the range: Keep the knees more bent or extend the legs less far if your lower back begins to round or arch.
  4. Breathe continuously: Exhale on the pull-in and avoid holding your breath.
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