Exercise guide
Flat Bench Leg Pull-In
The Flat Bench Leg Pull-In is an abdominal exercise performed with the legs extending beyond the end of a bench or mat. The knees bend and move toward the torso before the legs extend again. The abdominals help control the pelvis while the hip muscles move the thighs.
Training context
Why Use the Flat Bench Leg Pull-In?
Bending the knees shortens the lever compared with a straight-leg raise, which may make the movement easier to control. Holding the bench can also provide a stable upper-body position.
The legs should not drop so low that the lower back arches away from the support. Use a shorter extension when necessary.
Technique overview
Draw the knees in without rocking
Lie securely and hold the bench if needed. Begin with the legs extended through a manageable range. Bend the knees and draw the thighs toward the torso without lifting the shoulders or swinging. Pause briefly, then extend the legs slowly while keeping the pelvis controlled.
Treat this as an overview and use a range, pace, and setup you can control.