Leg Pull In Flat Bench
Leg Pull In Flat Bench Exercise Description
The Leg Pull-In on a flat bench targets the anterior core by pairing hip flexion with controlled trunk stabilization. Primary contributors are the rectus abdominis and hip flexors (iliopsoas, rectus femoris), with the external/internal obliques and transverse abdominis bracing to resist lumbar extension. Scapular stabilizers assist isometrically to keep the shoulders set while the legs move. The goal is to move the legs while maintaining a steady torso, promoting lumbopelvic control and efficient force transfer. Performed with slow, deliberate motion, it emphasizes core engagement over momentum for a clear, repeatable movement pattern.
- Muscle Groups: Abs, Core, Hips, Quads, Waist
- Target Muscles: Iliacus, Psoas Major, Rectus Abdominis, Rectus Femoris
- Assisting Muscles: Sartorius, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Internal Obliques, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Lower Body, Upper Body
- Body Parts: Core, Hips, Legs, Torso, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bench, Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors, Knee Extensors, Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Front Quad, Hip Flexor, Stomach
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Male
How To Do The Leg Pull In Flat Bench Exercise
‘- Sit near the edge of a flat bench. Lightly grip the bench beside your hips; arms straight but not locked.
– Lean back 30–45 degrees with a long spine. Keep the chest open, shoulder blades down and back, and neck neutral.
– Bring the legs together with knees slightly bent and feet hovering off the floor. Draw the ribs down and brace the abdominal wall.
– Initiate by flexing the hips and knees to bring your knees toward your chest. Add a gentle posterior pelvic tilt at the end range to avoid overarching the low back.
– Pause briefly when thighs approach the torso, keeping the torso steady (no shoulder rounding or spinal collapse).
– Extend the legs away in a controlled arc until hips and knees are nearly straight. Stop before the low back extends or the feet touch down.
– Breathe: exhale as the knees come in; inhale as the legs extend.
– Keep movement smooth—no swinging, bouncing, or jerking. Do not pull with the arms or shrug the shoulders.
– Use only the range of motion you can control while maintaining a stable spine and consistent brace.
Leg Pull In Flat Bench Tips
‘- Sit near the edge of the bench and grip lightly beside your hips with arms straight but not locked.
– Lean back about 30–45 degrees, keeping a long spine, open chest, and shoulder blades down and back.
– Keep your neck neutral and your legs together with knees slightly bent and feet hovering off the floor.
– Draw the ribs down and brace the abdominal wall before you start moving.
– Initiate each rep by flexing the hips and knees to bring the knees toward your chest.
– Add a gentle posterior pelvic tilt at the end range to help avoid overarching the low back.
– Keep the torso steady as the knees come in, avoiding shoulder rounding or spinal collapse.
– Extend the legs away in a controlled arc, stopping before the low back extends or the feet touch down.
– Match your breathing: exhale as the knees come in, inhale as the legs extend.
– Keep the movement smooth—no swinging, bouncing, or jerking—and do not pull with the arms or shrug the shoulders.
– Use only the range of motion you can control while maintaining a stable spine and consistent brace.
Leg Pull In Flat Bench Beginner Introduction
The Leg Pull-In on a flat bench is a controlled bench-based core exercise that centers on moving the legs while the upper body remains steady. With the torso reclined on the bench and the legs suspended, the movement brings the knees in toward the body and then extends the legs back out in a smooth arc. Throughout the motion, the midsection stays engaged so the lower back does not collapse or arch excessively, creating a strong challenge for balance and control.
This exercise places significant demand on the abs and hip flexors, with support from the side abs and deeper core layers. Muscles around the shoulders contribute by holding the upper body in a stable, set position while the legs travel. The combination of slow tempo, precise leg motion, and steady trunk position encourages better coordination between the hips, stomach, and lower back. As a result, it serves as a focused option in an ab workout for developing core stability rather than relying on momentum.