Flat Bench Leg Pull-In
Learn how to do flat bench leg pull-in with a clear setup, controlled movement, and a technique you can repeat.
How to do flat bench leg pull-in
- Lie on an exercise mat or a flat bench with your legs off the end.
- 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.
- 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.
- As you breathe in, slowly return to the starting position.
- Repeat for the recommended amount of repetitions.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do flat bench leg pull-in?
Lie on an exercise mat or a flat bench with your legs off the end. 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. 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.
What muscles does flat bench leg pull-in work?
Flat Bench Leg Pull-In primarily trains the abdominals and trunk. The exact demand depends on your setup, range, and chosen load.
What is the best technique for flat bench leg pull-in?
Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control.
What can I do instead of flat bench leg pull-in?
Related options include Seated Flat Bench Leg Pull-In, Flat Bench Lying Leg Raise, Cross-Body Crunch. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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