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Leg pull-in

Lying on the back, the legs long with the heels just off the floor, the knees draw in to the chest and extend back out without touching down: the fifth level of the Sahrmann test, which worked the abdominals harder than lowering one heel at a time.

Trunk control family

Leg pull-in

DemandMedium
Equipment requiredFloor space
Muscle focusAbs · Hip flexors

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
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Source-researched guide. Clinical review is pending.

How to move

  1. Lie on the back with the legs long and together, the heels just off the floor, the arms by the sides.
  2. Bend the knees and draw the thighs in toward the chest, the shins staying level.
  3. Extend the legs back out without the heels touching down.

Form cues

  • Keep the low back on the floor throughout.
  • Rest the heels down between reps to make it easier.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Abs, Hip flexors.

Anatomy: Rectus abdominis, Obliques, Transversus abdominis, Iliopsoas, Rectus femoris, Pectineus.

Equipment

None: body weight and floor space.

Level

Intermediate. See the easier and harder options above.

Workouts that use it

Guides that use it

Similar moves

Captain's chair knee raise demonstrated on the 3D figure3D demoCaptain's chair knee raiseIntermediate · Other / check instructionsHanging knee raise demonstrated on the 3D figure3D demoHanging knee raiseIntermediate · Pull-up barHanging pike demonstrated on the 3D figure3D demoHanging pikeAdvanced · Pull-up barHanging straight-leg raise demonstrated on the 3D figure3D demoHanging straight-leg raiseAdvanced · Pull-up barL-sit demonstrated on the 3D figure3D demoL-sitAdvanced · No equipmentLying leg raise on a bench demonstrated on the 3D figure3D demoLying leg raise on a benchBeginner · A bench or box

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Questions people ask

What muscles does the Leg pull-in work?

Mainly the abs and hip flexors.

What equipment do I need for the Leg pull-in?

No equipment: your body weight and a little floor space.

Is the Leg pull-in good for beginners?

It is graded intermediate. If it is too hard right now, start with the Stomach vacuum (drawing-in).

What is an easier alternative to the Leg pull-in?

Try the Stomach vacuum (drawing-in) or the Dead bug. Both are written steps in the same progression.

How do I make the Leg pull-in harder?

Progress to the Plank walk-up or the Inchworm walkout. Follow that guide’s technique and any stated timing.