Flat Bench Leg Pull-In

Also called bench knee tuck, bench leg pull in and lying knee tuck.

Works

Abs

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. Lie on an exercise mat or a flat bench with your legs off the end.

1. Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
2. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
3. As you breathe in, slowly return to the starting position.
4. Repeat for the recommended amount of repetitions.

Cues

• Hold the bench behind you.
• Pull the knees to the chest.
• Lift the hips a little at the top.
• Extend slowly, legs off the floor.

Common mistakes

• Swinging the legs.
• Arching the low back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Harder

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