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Exercise 0570 · REF OyoZ3Pu

Leg Pull In Flat Bench exercise animation

Leg Pull In Flat Bench

Category
Waist
Equipment
Body Weight
Target
Abs

Pulling the knees toward the chest while lying on a bench targets the lower abs and hip flexors through hip flexion rather than spinal flexion, which is a different stimulus than a standard crunch. The bench edge gives a stable anchor point that a floor version doesn't, letting you control the range more precisely.

How to Do the Leg Pull In Flat Bench

  1. Sit on a flat bench with your legs extended straight out in front of you.
  2. Place your hands on the bench beside your hips for support.
  3. Engage your abs and lift your legs off the ground, bringing your knees towards your chest.
  4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Leg Pull In Flat Bench primarily targets the Abs, with Hip Flexors as the primary synergist muscle group, along with the Lower Back.

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Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Leg Pull In Flat Bench work?
The Leg Pull In Flat Bench primarily targets the abs, with the hip flexors and lower back assisting.
What equipment do I need for the Leg Pull In Flat Bench?
The Leg Pull In Flat Bench is done with no equipment — just body weight.
What's a good alternative to the Leg Pull In Flat Bench?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.