Home › Exercises › Seated Flat Bench Leg Pull-In

Seated Flat Bench Leg Pull-In

Performed seated, which isolates the target muscle and removes leg drive, this variation 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 Seated Flat Bench Leg Pull-In

  1. Step 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. Step 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. Step 3. After a second pause, go back to the starting position as you inhale.
  4. Step 4. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles does the seated leg pull-in target?

This exercise primarily targets the rectus abdominis, specifically emphasizing the lower portion of the abdominal wall. The hip flexors also act as secondary movers to facilitate the drawing in of the knees.

What is the most common form mistake to avoid during this movement?

Avoid rounding the lower back excessively or using momentum to swing the legs. Maintain a neutral spine and ensure the core remains under constant tension throughout the entire range of motion.

How can beginners make the seated leg pull-in easier to perform?

Beginners can place their hands firmly on the bench behind them for added stability and leverage. Reducing the range of motion by not fully extending the legs can also help maintain control while building initial core strength.

Where should I position my hands for maximum stability?

Grip the edges of the flat bench slightly behind your hips to create a stable tripod base between your glutes and arms. This positioning allows you to lean back slightly, which increases the effective range of motion for the abs.

How should I program this exercise into my core routine?

Perform 3 to 4 sets of 15 to 25 repetitions, focusing on a slow and controlled tempo. This exercise works well as a finisher or paired in a superset with a static hold like a plank.

Sample sets & reps for Seated 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 →

Want a workout that includes Seated Flat Bench Leg Pull-In and 870+ other exercises? Try the AI Planner — 2 weeks free