In and Out to Leg Raises
This floor combo alternates seated in-and-outs — knees pulling to the chest, legs shooting back out — with straight-leg raises, so the abs switch between knee-drive and long-lever work inside one set. It suits home trainees who want more variety than plain leg raises without losing direct hip-flexion volume. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 3–6 (each movement) | 2–3 min |
| Muscle | 3–4 × 9–12 (each movement) | 60–90 s |
| Endurance | 3 × 18–27 (each movement) | 45–60 s |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Beginner
Beginner-friendly, provided the lower back stays quiet through the raise portion.
Proper form — 5 cues
- Sit on the mat, lean the torso back slightly, and take light fingertip support beside the hips.
- Pull both knees to the chest, then shoot the legs out straight without letting the heels touch down.
- After your in-and-out count, lie back and switch to raises — legs straight up toward vertical.
- Lower the legs only as far as the lower back can stay pressed toward the floor.
- Reset the brace at every transition; the switch between moves is part of the exercise, not a break.
Breathing: Exhale as the legs extend or lower — that is where the brace is tested most.
The 3 mistakes Maddy corrects most
Common questions
Is this combo suitable for beginners?
Yes — both halves self-scale. Keep the in-and-outs small and the leg raises high, with knees slightly bent, and it stays manageable. The one prerequisite is being able to hold the lower back close to the mat; if it lifts on every rep, train bent-knee raises alone first.
Why combine in-and-outs with leg raises instead of doing them separately?
The combination alternates a short-lever knee drive with a long-lever raise, which lets you accumulate more total ab work before fatigue forces sloppy reps of either one. It also keeps home circuits time-efficient — one floor position, two stimuli, no equipment change.
How many reps should I do?
Start with 6–8 of each movement per round for three rounds, resting about a minute between rounds. Progress by adding a rep per week or by slowing the lowering phase, not by racing through more reps at the cost of back position.
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