Seated Flat Bench Leg Pull-In
Muscles worked
Instructions
- 1Sit 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.
- 2Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.
- 3After a second pause, go back to the starting position as you inhale.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Seated Flat Bench Leg Pull-In
This seated bench movement combines a leg pull-in with a torso lean, creating abdominal flexion from both ends of the body at once, similar to a partial V-crunch. Seated on a bench, torso reclined at roughly 45 degrees with legs extended in front of you, you simultaneously bring the knees toward the chest and the chest toward the knees, then slowly return to the start without ever fully releasing abdominal tension. It's a great exercise for targeting the lower abs while keeping control of the torso, needing nothing more than a flat bench. Difficulty is easily adjusted by changing the torso angle or the execution speed.
check_circleBenefits
- check_circleEngages the abs from both ends of the body
- check_circleEffectively targets the lower abs
- check_circleRequires only a flat bench
- check_circleEasy to adjust in difficulty via the torso angle
lightbulbExecution tips
- lightbulbKeep the torso reclined, don't sit fully upright
- lightbulbBring the knees and torso in together
- lightbulbEngage the abs before moving
- lightbulbControl the return phase, don't let it collapse
warningCommon mistakes
- warningSitting fully upright, which releases abdominal tension
- warningPulling with the arms instead of the abs
- warningRushing through reps without holding the end contraction
- warningLetting the legs drop during the return phase
helpFrequently asked questions
What angle should the torso be at?expand_more
Around 45 degrees relative to the bench; the lower the torso, the more demanding the exercise becomes.
Which muscles does this exercise target most?expand_more
Mainly the rectus abdominis, with a particular emphasis on its lower portion.
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