Seated Flat Bench Leg Pull-In

Seated Flat Bench Leg Pull-In is a beginner-level compound in the strength category that primarily works the abs. It is performed with bodyweight.

How to do it

1. 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.
2. 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.
3. 3After a second pause, go back to the starting position as you inhale.
4. 4Repeat for the recommended amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.