Lying Leg Pull-In
A lying exercise that pulls the knees in to the chest from straight legs, keeping the calves level. Done on a flat bench with the legs off the end, it allows a longer range than on the floor.
Primary muscles
- Abs (Rectus Abdominis)
- Hip Flexors
Secondary muscles
- Obliques
- Sets
- 2–3
- Reps
- 12–20
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on a flat bench with your hips at the end, hold the sides of the bench and extend your legs straight out, or lie on a mat with your hands under your glutes.
Brace your abs and keep your lower back pressed down.
Bend your knees and pull your thighs in toward your chest, keeping your calves parallel to the floor.
Hold for a second with your knees near your chest.
Extend your legs slowly back to straight without letting them drop.
Breathing: Exhale as you pull in, inhale as you extend.
Coaching tips
Calves stay level
Knees to chest
Extend long and slow
Common mistakes
Arching the lower back as the legs extend
Kicking the legs out fast
Pulling hard with the arms
Safety notes
Keep the legs a little higher on the way out if your lower back arches.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.