Flat Bench Leg Pull-In
- Primary musclesAbs
- EquipmentBody Only
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Flat Bench Leg Pull-In".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsLie 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.
Variations: As you get more advanced, you can hold a dumbbell between your legs. You can also perform this exercise on a decline bench.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.