Leg Pull-In Flat Bench, Male demonstration, Start Start
Leg Pull-In Flat Bench, Male demonstration, Finish Finish
Fitnesskar

Leg Pull-In Flat Bench

Lower abs Bench Gym-based

Lie flat on a bench with your legs extended and hands gripping the sides for support. Lift your legs slightly off the bench, then bend your knees and pull them toward your chest, squeezing your abs. Move slowly and avoid using momentum for best results.

Target muscles
Lower abs
Also works
Upper abs, Obliques
Equipment
Bench
Training style
Gym-based, Calisthenics, Home
Logged as
Reps
Popularity
75 of 100
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Leg Pull-In Flat Bench: how to do it

  1. Lie flat on a bench with your back fully supported and your legs extended straight out. Place your hands on the sides of the bench for stability.
  2. Engage your core and lift your legs slightly off the bench, keeping them straight.
  3. Slowly bend your knees and pull them towards your chest while contracting your abdominal muscles. Keep your movements controlled and avoid using momentum.
  4. Pause briefly when your knees are close to your chest, ensuring maximum contraction of your abs.
  5. Extend your legs back to the starting position in a controlled manner, keeping them slightly off the bench.
  6. Repeat the movement for the desired number of repetitions.

Common mistakes

Avoid jerking your legs or using momentum instead of core engagement. Keep your lower back pressed into the bench, control your breathing, and fully engage your abs throughout the movement.

Alternatives

More Lower abs exercises
Lying Leg Raise on Flat Bench
Lying Leg Raise on Flat Bench
Lower abs Bench
Decline Bent-Leg Reverse Crunch
Decline Bent-Leg Reverse Crunch
Lower abs Bench
Smith Machine Hip Raise
Smith Machine Hip Raise
Lower abs Barbell
Weighted Hanging Leg Hip Raise
Weighted Hanging Leg Hip Raise
Lower abs Pull-up bar
Weighted Crunch (Behind Head)
Weighted Crunch (Behind Head)
Upper abs Bench
Leg Raise with Slightly Bent Knees
Leg Raise with Slightly Bent Knees
Lower abs Bodyweight
Reverse Crunch
Reverse Crunch
Lower abs Bodyweight

Questions about Leg Pull-In Flat Bench

Which muscles does the Leg Pull-In Flat Bench work?
The Leg Pull-In Flat Bench primarily targets the lower abs while also engaging the upper abs and obliques. This makes it an effective core exercise for improving abdominal strength and definition.
Do I need a bench for the Leg Pull-In exercise?
A flat bench provides stability and proper positioning for the movement. However, you can perform a similar variation lying flat on the floor or on a sturdy elevated surface if a bench isn’t available.
Is the Leg Pull-In Flat Bench suitable for beginners?
Yes, beginners can perform this exercise by keeping movements slow and controlled, focusing on form before increasing intensity. Start with fewer repetitions to build core strength gradually.
What are common mistakes to avoid when doing Leg Pull-Ins?
Avoid jerking your legs or using momentum instead of core engagement. Keep your lower back pressed into the bench, control your breathing, and fully engage your abs throughout the movement.
How many sets and reps should I do for Leg Pull-Ins?
For general core training, aim for 3 sets of 12–15 controlled reps. Advanced athletes can increase to 20 reps or add ankle weights for more resistance.
Are there any safety considerations for Leg Pull-Ins?
Ensure the bench is stable and secure before starting. If you have lower back issues, maintain a slight bend in your knees and avoid arching to reduce strain on your spine.
What are some variations of the Leg Pull-In Flat Bench?
You can try the Leg Pull-In with a medicine ball between your feet for added resistance or perform twisting pull-ins to target the obliques more. Reverse crunches and hanging leg raises are great alternative exercises for similar muscle activation.