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.
While this is a bodyweight exercise, AI coaching adds significant value by monitoring your localized muscle recovery and cumulative fatigue. Since the hip flexors and lower abs are heavily involved in compound movements like squats, the app analyzes your recent training load to adjust the volume of this accessory work, preventing lower back strain. Additionally, if you report lower back pain, the AI can instantly recommend regressions like the Dead Bug to maintain core activation without compromising your spine.
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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