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Flat Bench Leg Pull-In

The Flat Bench Leg Pull-In primarily targets your Abdominals. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Pull

Primary muscles: Abdominals

How to perform Flat Bench Leg Pull-In

  1. Step 1. Lie on an exercise mat or a flat bench with your legs off the end.
  2. Step 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. Step 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. Step 4. As you breathe in, slowly return to the starting position.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the primary muscle group targeted by the flat bench leg pull-in?

This exercise primarily targets the rectus abdominis, with a specific emphasis on the lower portion of the abdominal wall. The hip flexors act as secondary movers to facilitate the drawing in of the knees.

How can I improve my form to maximize abdominal engagement?

Focus on tilting the pelvis posteriorly and exhaling forcefully as the knees move toward the chest. Avoid using momentum and ensure the lower back remains in contact with the bench at the start of each rep.

What is a common mistake to avoid during this movement?

Many lifters allow their lower back to arch excessively as they extend their legs, which shifts tension to the lumbar spine. Maintain core tension throughout the entire range of motion to protect the back.

How should I modify this exercise if I am a beginner?

Beginners can perform the movement on the floor to increase stability and limit the range of motion. Reducing the degree of leg extension will also decrease the lever arm and make the exercise more manageable.

What is the recommended set and rep range for this exercise?

Perform 3 to 4 sets of 12 to 20 controlled repetitions two to three times per week. Focus on the quality of the contraction rather than moving through the reps quickly.

Sample sets & reps for Flat Bench Leg Pull-In

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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