Quick Answer
Flat Bench Leg Pull-In is a beginner strength exercise that targets your abdominals. It uses only your bodyweight. Lie flat on bench, legs extended off end.
Video Tutorial
How to Perform the Flat Bench Leg Pull-In
- 1
Lie flat on bench, legs extended off end.
- 2
Grip bench sides for stability.
- 3
Engage core. Exhale, bend knees and pull them towards chest.
- 4
Squeeze lower abs.
- 5
Inhale, slowly extend legs back to start.
- 6
Keep lower back pressed into bench.
- 7
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Flat Bench Leg Pull-In isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Flat Bench Leg Pull-In work?
The Flat Bench Leg Pull-In primarily works your abdominals. Secondary muscles include the hip flexors.
What equipment do I need for the Flat Bench Leg Pull-In?
The Flat Bench Leg Pull-In needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Flat Bench Leg Pull-In suitable for beginners?
Yes. The Flat Bench Leg Pull-In is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Flat Bench Leg Pull-In should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Flat Bench Leg Pull-In every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals more frequently, alternate harder and easier variations and keep overall weekly volume moderate.