Leg Pull-In

The Leg Pull-In targets the Abdominals and suits beginner-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.

strengthbeginnerbody onlypullcompound

Starting position

Ending position

Muscles Worked

The abdominals handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.

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.

• Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
• Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
• If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
• Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

The Leg Pull-In primarily targets the Abdominals. It's an effective compound exercise for building abdominals strength.

Yes, the Leg Pull-In is suitable for beginners. Start with light weight to master the 4-step form before adding load.

You need no equipment — just your bodyweight to perform the Leg Pull-In. This makes it ideal for home workouts.

RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.