Seated Flat Bench Leg Pull-In

A beginner strength exercise for the abs, done with a bench or box.

Movement guide

Seated Flat Bench Leg Pull-In

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight + A bench or box

Muscle focusAbs

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Seated Flat Bench Leg Pull-In demonstrated on the 3D figure

3D demoSeated Flat Bench Leg Pull-InBeginner · A bench or box

Beginner grade (source-assigned).

Harder option

Leg pull-in demonstrated on the 3D figure

3D demoLeg pull-inIntermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
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.
After a second pause, go back to the starting position as you inhale.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs.

Equipment

A bench or box

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Flat Bench Leg Pull-In demonstrated on the 3D figure

3D demoFlat Bench Leg Pull-InBeginner · A bench or box

Ab wheel rollout from the knees demonstrated on the 3D figure

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Bird dog, one limb at a time demonstrated on the 3D figure

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Bodyweight get-up demonstrated on the 3D figure

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Questions people ask

What muscles does the Seated Flat Bench Leg Pull-In work?

Mainly the abs.

What equipment do I need for the Seated Flat Bench Leg Pull-In?

A bench or box.

Is the Seated Flat Bench Leg Pull-In good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Leg pull-in.

How do I make the Seated Flat Bench Leg Pull-In harder?

Progress to the Leg pull-in, or add load, range or slower lowering once your form is solid.