Flat Bench Leg Pull-In

A core exercise performed on a bench that targets the abdominals and hip flexors by pulling bent knees toward the chest.

Instructions

1. Lie on a flat bench with your legs extended off the end of the bench.
2. Place your hands under your glutes with palms down or grip the sides of the bench.
3. Extend your legs straight and maintain a neutral spine.
4. Bend your knees and pull your thighs toward your midsection while exhaling.
5. Continue until your knees are close to your chest and hold the contracted position briefly.
6. Slowly return to the starting position with control while inhaling.
7. Repeat for the recommended number of repetitions.

Tips

• Keep your movement controlled to maximize core engagement and prevent swinging.
• Avoid using momentum; focus on the abdominal muscles doing the work.
• For increased difficulty, extend your legs fully and move more slowly.
• Keep your head and upper back relaxed on the bench throughout.
• This exercise can be performed with legs fully extended for greater difficulty.
• Maintain tension in your core throughout the entire movement.