About this exercise
In and outs are a core exercise that targets the abdominals and hip flexors by repeatedly tucking the knees toward the chest and extending the legs out while balancing on your seat.
In and outs
Step by step instructions, muscle activation and variants for the In and outs.
MediumAbs
How to Perform
- Sit on the floor with your torso leaned back slightly and your hands resting on the floor or lifted for support
- Lift your feet off the ground and extend your legs out straight while leaning your upper body back
- Pull your knees in toward your chest while bringing your torso up to meet them
- Keep your core engaged and avoid letting your feet touch the floor
- Extend back out to the starting position under control
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Abs
Secondary
QuadricepsCore
Common Mistakes
Common mistakes content is coming soon.
About the In and outs
The In and outs is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.