Flat Bench Leg Pull-In

How to do the 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.

Muscles worked

Role	Muscles
Primary	abs
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same abs, with and without kit.

Spell Caster Dumbbell Bent Press Kettlebell Exercise Ball Pull-In Exercise Ball Kettlebell Pass Between The Legs Kettlebell Kettlebell Windmill Kettlebell Dumbbell Side Bend Dumbbell

Harder than the Flat Bench Leg Pull-In

Hanging Leg Raise expert · Bodyweight Hanging Pike expert · Bodyweight Bent Press expert · Kettlebell

Superset the Flat Bench Leg Pull-In with

Opposing lower back work — alternate sets without extra rest.

Hyperextensions With No Hyperextension Bench lower back Stiff Leg Barbell Good Morning lower back Hyperextensions (Back Extensions) lower back Barbell Deadlift lower back

Common questions

What muscles does the Flat Bench Leg Pull-In work?

The Flat Bench Leg Pull-In primarily works the abs. 3/4 Sit-Up, Ab Roller, and Air Bike train the same muscle, across 9 equipment types.

What equipment do you need for the Flat Bench Leg Pull-In?

None — the Flat Bench Leg Pull-In is bodyweight, so it works at home, in a hotel room or outdoors. 3/4 Sit-Up and Ab Roller also need nothing.

Is the Flat Bench Leg Pull-In suitable for beginners?

Yes, the Flat Bench Leg Pull-In is rated beginner. Hanging Leg Raise, Hanging Pike, and Bent Press are the progressions from here.

Where should the Flat Bench Leg Pull-In go in a workout?

Early — the Flat Bench Leg Pull-In is compound, working 1 muscle group, so run it first or second while you are fresh, then superset Hyperextensions With No Hyperextension Bench and Stiff Leg Barbell Good Morning later.

Similar exercises

3/4 Sit-Up Bodyweight Ab Roller Other Equipment Air Bike Bodyweight Barbell Ab Rollout Barbell Barbell Ab Rollout - On Knees Barbell Barbell Rollout from Bench Barbell