Seated Flat Bench Leg Pull-In

Seated Flat Bench Leg Pull-In is a strength - balanced simultaneous torso-and-leg tuck 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 - balanced simultaneous torso-and-leg tuck

Exercise technique

Sit
Sit on the bench and hold its side edges with both hands.
Torso
Establish a backward lean of about 45 degrees.
Legs
Extend your legs forward slightly below horizontal.
Tuck
Draw your knees inward while bringing your torso toward them.
Hold
Balance in the tucked position for one second.
Open
Extend your torso backward and your legs forward simultaneously.
Breathing
Exhale as you tuck; inhale under control as you open.

Key technique points

Keep your hips centered on the bench.
Do not round your lower back without control.
Use your arms for balance support.
Bring both knees in together.
Do not lower your legs too far.
You can reduce the opening range.

Common mistakes

Pulling with the arms

Do not hang from the edges and use your hands to close your torso.

Sliding off the bench

Do not leave your hips unbalanced at the edge.

Arching the lower back

Do not flare your ribs upward as your legs extend.

Swinging the knees

Do not initiate the tuck with lower-body momentum.

Keeping the torso fixed

Do not use only leg bending instead of simultaneous closing.

Opening too quickly

Do not lose balance by falling backward.

Frequently asked questions