Leg Pull In Flat Bench
Leg Pull In Flat Bench trades complexity for bracing strength that carries over, and it fits at the end of any workout.
How to do Leg Pull In Flat Bench
- Sit on a flat bench with your legs extended straight out in front of you.
- Place your hands on the bench beside your hips for support.
- Engage your abs and lift your legs off the ground, bringing your knees towards your chest.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Leg Pull In Flat Bench Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common Leg Pull In Flat Bench Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Leg Pull In Flat Bench
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Leg Pull In Flat Bench — Frequently Asked Questions
How do you do the Leg Pull In Flat Bench?
Sit on a flat bench with your legs extended straight out in front of you. Place your hands on the bench beside your hips for support. Engage your abs and lift your legs off the ground, bringing your knees towards your chest. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Leg Pull In Flat Bench work?
The Leg Pull In Flat Bench primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Leg Pull In Flat Bench should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Leg Pull In Flat Bench good for beginners?
Yes. The Leg Pull In Flat Bench is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Leg Pull In Flat Bench?
Try the Band Lying Straight Leg Raise, Cable Side Bend Crunch (bosu Ball) or the Barbell Press Sit-up. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
