Leg Pull In Flat Bench

Leg Pull In Flat Bench

The Leg Pull In Flat Bench exercise is a highly effective lower body workout that targets the core, hip flexors, and abdominal muscles. It is a challenging exercise that can be performed on a flat bench or even on the floor, making it suitable for both home and gym workouts. To perform the Leg Pull In Flat Bench, you start by lying flat on your back with your legs extended vertically towards the ceiling. Place your hands under your glutes to support your lower back throughout the movement. Next, engage your core muscles and slowly lower your legs towards the floor while keeping them straight. Be sure to maintain control and avoid any sudden or jerky movements. As you lower your legs, you will feel a deep stretch in your hamstrings and lower back. It is essential to avoid lifting your lower back off the bench or allowing your legs to touch the ground. Once you feel a gentle stretch, contract your abdominal muscles and lift your legs back up to the starting position. Focus on using your core strength to perform the movement rather than relying solely on momentum. Incorporating the Leg Pull In Flat Bench exercise into your fitness routine can strengthen your core muscles, improve flexibility in your hamstrings, and enhance overall stability. Remember to start with a manageable range of motion and gradually increase the difficulty as you become more comfortable with the exercise. Ensure proper form and technique to maximize the benefits and minimize the risk of injury. Include this exercise in your abdominal and lower body workouts to challenge yourself and take your fitness to new heights.


  • Lie down on a flat bench with your back firmly pressed against it.
  • Grip the bench firmly with both hands for stability.
  • Extend your legs fully in front of you, with your feet together and toes pointed up.
  • Keeping your legs straight, engage your core muscles and slowly lift your legs up towards your chest.
  • Pause at the top of the movement and squeeze your abdominal muscles.
  • Slowly lower your legs back down to the starting position, maintaining control and tension throughout.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core muscles to stabilize your body during the movement.
  • Keep your breathing steady and exhale as you contract your abs.
  • To increase the intensity, pause for a moment at the fully contracted position.
  • For a greater challenge, you can add ankle weights or use resistance bands.
  • Listen to your body and adjust the range of motion according to your flexibility and comfort level.
  • Don't rush the movement; perform each repetition with control and precision.
  • Gradually increase the number of repetitions or sets as your strength and endurance improve.
  • Ensure that your lower back stays flat against the bench throughout the exercise.
  • Combine leg pull-ins with other abdominal exercises to target your entire core.


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