Flat Bench Leg Pull-In

Flat Bench Leg Pull-In is a strength – supported hip and trunk flexion exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rectus abdominis
Secondary muscles: Iliopsoas, Rectus femoris
Exercise type: Strength – supported hip and trunk flexion

Exercise technique

Support
Lie on a flat bench with your legs extending beyond its end.
Hands
Hold the bench edges or place your palms beside your hips.
Start
Keep your legs long at a height that does not increase your lower-back arch.
Draw in
Bend your knees and bring your thighs toward your torso.
Curl
Gently tilt your pelvis backward as your knees approach.
Pause
Pause briefly with your knees close to your chest.
Extend
Slowly extend your legs back to the starting distance.

Key technique points

Keep your hips supported on the bench.
Shorten the leg lever to match your control.
Bring both knees in together.
Support your neck on the bench.
Exhale as you draw in.
Avoid sliding off the end.

Common mistakes

Lowering the legs too far

Do not use the space beyond the bench to exceed your lower-back control.

Only bending the knees

Do not merely pull your heels toward your buttocks without bringing your thighs closer.

Pulling too hard on the edge

Do not use your arms to slide your torso and perform the movement.

Letting the hips hang

Do not slide beyond the support and lose pelvic contact.

Swinging the legs

Do not accelerate the draw-in with momentum.

Arching the lower back

Do not flare your ribs at the end of the extension.

Frequently asked questions