Leg Pull-In
The Leg Pull-In is a core-strengthening exercise that targets the lower abdominals and hip flexors by drawing the knees toward the chest from a seated or supine position. This bodyweight movement helps improve core stability and establishes the foundation for more advanced gymnastic or hanging exercises.
Iridium analyzes your 7-day history to confirm your hip flexors aren't pre-fatigued from recent heavy leg movements before assigning this exercise. As a bodyweight drill, the AI tracks rep performance relative to your current weight and uses RPE scores to verify progressive overload. This data feeds into your lower ab volume tracking to ensure you remain within your Maximum Recoverable Volume limits.
Form Cues
- Sit on the floor or a bench with your hands placed behind you for support
- Lean back slightly while keeping your spine straight and chest up
- Exhale as you pull your knees toward your chest, squeezing your abs
- Inhale as you extend your legs back out, keeping them hovering off the floor
- Maintain constant tension in your core throughout the set
- Don't round your shoulders or hunch forward excessively
- Don't let your feet touch the ground between reps
- Don't use momentum to jerk your knees inward
- Don't allow your lower back to arch aggressively during the extension
Common Mistakes
- Rushing the tempo
- Rounding the upper back
- Relaxing the core at full extension
- Holding breath during exertion
Muscles Worked
This exercise primarily targets the rectus abdominis, with a specific emphasis on the lower region, and the hip flexors (iliopsoas). The movement requires the core to stabilize the pelvis while the legs move, effectively engaging the transverse abdominis and obliques as secondary stabilizers to protect the lumbar spine.
Primary
Secondary
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