Core / Beginner / Compound (multi-joint)

Flat Bench Leg Pull-In

A bench exercise for the abs.

At a glance

Primary

Abs

Equipment

Bench

Movement pattern

Trunk flexion

Level

Beginner

Type

Core, Compound (multi-joint)

How to do it

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.

Common mistakes

• ✗ Hips sagging in the plank position (ball version).

  Why it hurts: The lower back hangs into extension.

  ✓ Instead: Hold a solid plank before and after each pull-in.

• ✗ Leaning far back on the bench version.

  Why it hurts: The lower back and hip flexors take the load.

  ✓ Instead: Lean back slightly and curl the knees to the chest.

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