Core / Beginner / Compound (multi-joint)

Seated 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. 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.

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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