Leg Pull-In

A bodyweight core exercise performed lying down where the lifter pulls their knees toward the chest to engage the abdominal muscles.

Instructions

1. Lie flat on an exercise mat with your legs extended and your hands positioned either palms-down next to your body or tucked under your glutes for stability.
2. Contract your core and bend your knees, pulling your upper thighs toward your midsection as you exhale.
3. Continue the motion until your knees are approximately at chest level, squeezing your abs hard at the top of the movement.
4. Keep your lower legs (calves) parallel to the floor throughout the entire movement.
5. Hold the top position briefly while maintaining abdominal contraction.
6. Return to the starting position with control as you inhale.
7. Repeat for the desired number of repetitions.

Tips

• Keep the lower legs parallel to the floor to maximize abdominal engagement
• Move slowly and deliberately, avoiding momentum
• Place hands next to your body for easier balance adjustment
• Tuck hands under glutes for added support if needed
• Maintain constant tension on the abs throughout the movement
• Keep your neck neutral and avoid pulling your head forward