Flat Bench Leg Pull-In
A beginner compound strength exercise that works the abs, needing no equipment.
Starting position
End position
How to Do Flat Bench Leg Pull-In
- Lie on an exercise mat or a flat bench with your legs off the end.
- 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.
- 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.
- As you breathe in, slowly return to the starting position.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Flat Bench Leg Pull-In
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Leg Pull-In
A beginner compound strength exercise that works the abs, needing no equipment.
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2
Seated Flat Bench Leg Pull-In
A beginner compound strength exercise that works the abs, needing no equipment.
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3
Exercise Ball Pull-In
A beginner compound strength exercise that works the abs, using an exercise ball.
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4
Seated Leg Tucks
A beginner isolation strength exercise that works the abs, needing no equipment.
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5
Barbell Rollout from Bench
An intermediate compound strength exercise that works the abs, using a barbell.
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6
Barbell Side Bend
A beginner isolation strength exercise that works the abs, using a barbell.
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7
Bosu Ball Cable Crunch With Side Bends
A beginner isolation strength exercise that works the abs, using a cable machine.
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8
Cable Crunch
A beginner isolation strength exercise that works the abs, using a cable machine.
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9
Cable Judo Flip
A beginner compound strength exercise that works the abs, using a cable machine.
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10
Cable Reverse Crunch
A beginner isolation strength exercise that works the abs, using a cable machine.
Frequently Asked Questions
What muscles do flat bench leg pull-in work?
Flat Bench Leg Pull-In primarily works the abs.
What equipment do I need for flat bench leg pull-in?
None. Flat Bench Leg Pull-In is a bodyweight movement you can do anywhere you have floor space.
Flat Bench Leg Pull-In: is it suitable for beginners?
Yes. Flat Bench Leg Pull-In is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of flat bench leg pull-in?
Leg Pull-In, Seated Flat Bench Leg Pull-In, Exercise Ball Pull-In train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my flat bench leg pull-in reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; flat bench leg pull-in can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Flat Bench Leg Pull-In with AI
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