Bench Leg Pull-In

A supine core exercise on a flat bench, pulling the knees toward the chest to train the rectus abdominis.

How to do it

1. Lie on your back on a flat bench and grip the sides behind your head for support.
2. Extend your legs straight out with heels just above the bench surface.
3. Pull your knees toward your chest, lifting the hips slightly off the bench.
4. Extend the legs back out under control without letting the heels touch the bench.
5. Repeat for the desired number of repetitions.

Tips

• Keep the lower back pressed into the bench to reduce hip flexor dominance.
• Control the eccentric; do not let gravity drop the legs.
• Squeeze the abs at the top of each rep for a stronger contraction.

Muscles

Primary: Abs

Secondary: Hip flexors, Obliques