Flat Bench Leg Pull-In
The Flat Bench Leg Pull-In targets the Abdominals and suits beginner-level lifters. With 5 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.
How to Flat Bench Leg Pull-In
- 1
Lie on an exercise mat or a flat bench with your legs off the end.
- 2
Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
- 3
Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
- 4
As you breathe in, slowly return to the starting position.
- 5
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Flat Bench Leg Pull-In work?
The Flat Bench Leg Pull-In primarily targets the Abdominals. It's an effective compound exercise for building abdominals strength.
Is the Flat Bench Leg Pull-In good for beginners?
Yes, the Flat Bench Leg Pull-In is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Flat Bench Leg Pull-In?
You need no equipment — just your bodyweight to perform the Flat Bench Leg Pull-In. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.