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Seated Flat Bench Leg Pull-In

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

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

How to do the Seated Flat Bench Leg Pull-In

  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. 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. After a second pause, go back to the starting position as you inhale.
  4. 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 Seated Flat Bench Leg Pull-In

Questions

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

Mainly the abs.

Is the Seated 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 Seated 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 Seated 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).