Leg Pull-In
Leg Pull-In is a strength - torso control with hip flexion exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Iliopsoas, Rectus femoris
- Exercise type
- Strength - torso control with hip flexion
Exercise technique
- Lie down
Lie face up on a mat with your legs extended.
- Hands
Support your palms beside you or beneath your hips.
- Prepare
Keep ribs down and limit the lower-back gap.
- Tuck
Bend the knees and bring your thighs toward your torso.
- Lower legs
Keep the lower legs roughly parallel to the floor during the tuck.
- Pause
Pause as the knees approach chest level.
- Open
Inhale and extend your legs again while controlling the lower back.
Key technique points
- Move both legs together.
- Tuck without swinging the knees.
- Control lower-leg orientation.
- Rest your head comfortably on the mat.
- Shorten extension if needed.
- Exhale as you tuck.
Common mistakes
Lifting the lower back
Do not accommodate leg weight by arching your back.
Bending only the knees
Do not draw in the heels without bringing thighs toward the torso.
Pushing with the arms
Do not bounce the pelvis using palm pressure.
Striking the legs down
Do not hit your heels on the floor during extension.
Tensing the neck
Do not lift the head unnecessarily while the torso stays still.
Rushing transitions
Do not rapidly open and close the knees without abdominal control.
Frequently asked questions
Leg Pull-In: why is “Lifting the lower back” a mistake?
Do not accommodate leg weight by arching your back.
Leg Pull-In: why is “Bending only the knees” a mistake?
Do not draw in the heels without bringing thighs toward the torso.
Leg Pull-In: why is “Pushing with the arms” a mistake?
Do not bounce the pelvis using palm pressure.
Leg Pull-In: why is “Striking the legs down” a mistake?
Do not hit your heels on the floor during extension.
Leg Pull-In: why is “Tensing the neck” a mistake?
Do not lift the head unnecessarily while the torso stays still.
Leg Pull-In: why is “Rushing transitions” a mistake?
Do not rapidly open and close the knees without abdominal control.
What should I focus on when doing Leg Pull-In?
Move both legs together. Tuck without swinging the knees. Control lower-leg orientation. Rest your head comfortably on the mat. Shorten extension if needed. Exhale as you tuck.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.