Seated Flat Bench Leg Pull-In

A seated core exercise combining abdominal crunching with hip flexion to intensely target the lower abs.

Instructions

1. Sit on a bench with your legs stretched out in front of you, slightly below parallel to the ground.
2. Grip the sides of the bench with your hands for support and stability.
3. Lean your torso backward at approximately a 45-degree angle from the bench.
4. Ensure your core is engaged and your lower back is supported by the bench. This is your starting position.
5. Bring both knees in toward your torso while simultaneously moving your torso closer to your knees.
6. Contract your abdominal muscles as you perform this movement, exhaling as you pull inward.
7. Hold the contracted position for one second at the top.
8. Slowly return to the starting position under control while inhaling.
9. Repeat for the prescribed number of repetitions.

Tips

• Use a controlled tempo rather than explosive movement to maximize abdominal engagement
• The combination of upper body moving down and lower body moving up creates intense core contraction
• Keep your grip on the bench stable throughout to prevent your body from shifting
• Do not swing or use momentum to drive the movement
• This exercise effectively targets lower abdominals and hip flexors
• Advanced variations include adding weight across your lap or extending your legs straight on the return