In And Out
Bodyweight core exercise targeting the lower abs and hip flexors to build endurance and stability; performed lying down with leg lifts and knee tucks.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Hip Flexors
8/10Iliopsoas
Obliques
4/10Programming
Typical Rep Range
10-25 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your back with legs extended and arms at sides, palms down for stability.
- Lift legs to 90 degrees with knees straight.
- Bend knees and pull them toward chest, rounding lower back slightly.
- Extend legs straight out low, hovering above ground.
- Pull knees back in toward chest.
- Repeat for reps, keeping lower back pressed down.
Coaching Tips
Form Cues
- Keep lower back flat
- Engage core throughout
- Move legs slowly
- Control the extension
- Breathe steadily
Breathing
Inhale as you extend legs out; exhale as you pull knees in and brace core.
Tempo
2-0-2
Range of Motion
Legs from 90-degree lift to hovering 6 inches off ground; avoid arching lower back.
Safety
Safety Notes
- Stop if lower back pain occurs
- Modify by bending knees if hamstrings tight
- Avoid if recent abdominal surgery
Spotting
No spotting needed; perform on padded surface for comfort.
Common Mistakes
- Arching lower back
- Swinging legs wildly
- Letting feet touch ground
- Using momentum over control
- Neck straining
When to Avoid
- Lower back injury
- Hernia
- Recent abdominal surgery
Flexibility Needed
- Hip flexion mobility
- Hamstring flexibility
Build Up First
- Basic core awareness
Also known as
In-Out Leg Raises, Alternating Knee Tucks
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