Leg Pull In Flat Bench

Strengthen your rectus abdominis and core with Leg Pull-Ins on a flat bench. This bodyweight exercise targets your abs by pulling knees towards your

IntermediateWaist Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Leg Pull In Flat Bench

Compound

Lying Leg Raise Flat Bench

Waist · Iliopsoas · Body weight

Intermediate

Description

A bodyweight exercise that targets the abdominal muscles by pulling the knees towards the chest while lying on a flat bench.

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How to do Leg Pull In Flat Bench

01
Setup
Lie supine on a flat bench, grasping the edges of the bench at shoulder height for stability and to prevent sliding.
02
Setup
Extend your legs straight out in front of you, just off the end of the bench, with a slight bend in your knees and your lower back pressed gently into the bench.
03
Exhale as you simultaneously bend your knees and pull them towards your chest, actively crunching your rectus abdominis.
04
Hold the peak contraction briefly, then inhale as you slowly extend your legs back to the starting position with controlled movement, avoiding letting them drop.

Tips

Maintain a continuous contraction in your core throughout the entire movement, from the extension to the pull-in, to maximize abdominal engagement.
Focus on pulling your knees with your abdominal muscles, rather than just swinging your legs; visualize your abs doing the work to initiate the movement.
Control the eccentric (lowering) phase as you extend your legs back to the starting position to increase time under tension and improve core strength.

Common mistakes

Using momentum: Avoid swinging your legs quickly to pull them in; instead, use a controlled, deliberate motion driven by your core muscles.
Arching the lower back: Do not allow your lower back to arch excessively off the bench during the leg extension; keep it pressed gently into the bench by maintaining core engagement.
Incomplete range of motion: Ensure you fully extend your legs without touching the floor and pull your knees as close to your chest as possible to achieve a full contraction.

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Questions

What muscles does Leg Pull In Flat Bench work?

Leg Pull In Flat Bench primarily targets Rectus Abdominis. Secondary muscles include Iliopsoas, Tensor Fasciae Latae.

Is Leg Pull In Flat Bench good for beginners?

Leg Pull In Flat Bench is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Leg Pull In Flat Bench?

You need Body weight to perform Leg Pull In Flat Bench. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Leg Pull In Flat Bench?

Maintain a continuous contraction in your core throughout the entire movement, from the extension to the pull-in, to maximize abdominal engagement. Focus on pulling your knees with your abdominal muscles, rather than just swinging your legs; visualize your abs doing the work to initiate the movement. Control the eccentric (lowering) phase as you extend your legs back to the starting position to increase time under tension and improve core strength.

What are common mistakes when doing Leg Pull In Flat Bench?

Using momentum: Avoid swinging your legs quickly to pull them in; instead, use a controlled, deliberate motion driven by your core muscles. Arching the lower back: Do not allow your lower back to arch excessively off the bench during the leg extension; keep it pressed gently into the bench by maintaining core engagement. Incomplete range of motion: Ensure you fully extend your legs without touching the floor and pull your knees as close to your chest as possible to achieve a full contraction.