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Flat Bench Leg Pull-In

A beginner strength exercise for the abs, done with just your bodyweight.

Flat Bench Leg Pull-In: starting positionFlat Bench Leg Pull-In: finishing position
Main muscles
Abs
Equipment
Bodyweight
Level
Beginner
Type
Compound
Movement
Pull

How to do the Flat Bench Leg Pull-In

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

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Flat Bench Leg Pull-In

Questions

What muscles does the Flat Bench Leg Pull-In work?

Mainly the abs.

Is the Flat Bench Leg Pull-In good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Flat Bench Leg Pull-In?

Good alternatives that train the abs: 3/4 Sit-Up, Air Bike, Bent-Knee Hip Raise or Bottoms Up.

How many sets and reps of the Flat Bench Leg Pull-In should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).