LiftSetsLiftSets / Exercises / Flat Bench Leg Pull-In
Flat Bench Leg Pull-In
Works the abdominals.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
abdominals
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Body only |
|---|---|
| Level | Beginner |
What to think about
- Lower back pressed down.
- Draw the knees in to the chest.
- Reach the legs long again without letting the heels touch down.
How to do it
- Lie on an exercise mat or a flat bench with your legs off the end.
- 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.
- 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.
- As you breathe in, slowly return to the starting position.
- Repeat for the recommended amount of repetitions.
Other exercises for the abdominals
- 3/4 Sit-Up
- Ab Roller
- Barbell Ab Rollout - On Knees
- Bent-Knee Hip Raise
- Butt-Ups
- Cable Crunch
- Crunch - Hands Overhead
- Crunches
Track it in LiftSets
Log Flat Bench Leg Pull-In with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store