Flat Bench Leg Pull-InMuscles Worked
The flat bench leg pull-in works your abs, mostly the lower part of the rectus abdominis, as you draw your knees in toward your chest, with the hip flexors assisting. Lying back on a bench with your legs extended past its end supports your upper body and keeps each rep controlled.
PrimaryAbs
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Compound
- Force
- Pull
How to do it
- Lie on your back on a flat bench with your hips near the end and your legs extended straight out past it.
- Grip the sides of the bench near your hips for support, keeping your lower back in contact with the pad.
- Breathe out and bend your knees, pulling your thighs toward your chest.
- As your knees come close to your chest, curl your hips slightly off the bench and squeeze your abs.
- Extend your legs slowly back out until they are straight and just above bench height, without letting them drop.
Form tips
- Keep your lower back pressed into the bench as your legs extend; if it arches, don't straighten them as far.
- Move slowly, especially as the legs go out, so your abs control the weight of your legs.
- Think about bringing your hips toward your ribs at the top, not just lifting your knees.
Why it made the list
No. 10 of 13
Best Ab Exercises
Lower ab focused movement using a bench. Knee-to-chest motion in a supported position for controlled reps.
More ab exercises
See it on your own body map
Log your Flat Bench Leg Pull-In sets in KasMaker and watch your abs fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
