Seated Flat Bench Leg Pull-In
The Seated Flat Bench Leg Pull-In targets the Abdominals and suits beginner-level lifters. With 4 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 Seated Flat Bench Leg Pull-In
- 1
Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.
- 2
Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.
- 3
After a second pause, go back to the starting position as you inhale.
- 4
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 Seated Flat Bench Leg Pull-In work?
The Seated Flat Bench Leg Pull-In primarily targets the Abdominals. It's an effective compound exercise for building abdominals strength.
Is the Seated Flat Bench Leg Pull-In good for beginners?
Yes, the Seated Flat Bench Leg Pull-In is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Seated Flat Bench Leg Pull-In?
You need no equipment — just your bodyweight to perform the Seated 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.