Seated 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
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 "Seated 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
4 stepsSit 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.
Repeat for the recommended amount of repetitions.
Variations: You can also perform this exercise on a mat on the floor just by placing your arms to the sides. In this case, the legs will be stretched and elevated slightly over the floor. Also, as you become more advanced you can hold a dumbbell in between your feet or attach a pulley to them for added resistance. However, you have to be very careful when adding weight to this exercise as if you add too much too quickly you could get a hernia.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.