Seated Flat Bench Leg Pull-In

Also called bench leg pull-in, seated knee tuck and bench knee tuck.

Works

Abs

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. Sit 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.

1. Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.
2. After a second pause, go back to the starting position as you inhale.
3. Repeat for the recommended amount of repetitions.

Cues

• Lean back 45°, hold the bench.
• Legs out just below parallel.
• Pull the knees and chest together.
• Pause 1 second, extend slowly.

Common mistakes

• Feet touching down between reps.
• Rounding the shoulders.

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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