Smart Workout Diary

Bench Leg Pull-In

The bench leg pull-in is a bodyweight abdominal exercise performed while sitting and supporting yourself on a bench. You extend the legs away from the body and draw the knees back toward the torso, primarily training the abs, especially the lower-abdominal region. It supports core strength, trunk control, and hip-flexion endurance.

Demonstration

Bench Leg Pull-In — demonstration 1
Bench Leg Pull-In — demonstration 2

Instructions

  1. Set up: Sit near the front edge of a stable bench and place your hands beside or slightly behind your hips for support.
  2. Start position: Lean back slightly with a long spine, lift your feet, and keep your knees softly bent.
  3. Extend: Slowly extend your legs forward while leaning back only as far as you can without rounding your lower back or losing control.
  4. Pull in: Exhale and draw your knees toward your chest by tightening your abs; keep your shoulders down and avoid pushing with your arms.
  5. Repeat: Inhale as you extend again, using a smooth controlled tempo. Keep the bench stable and stop if you feel pain.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Bench, Body Only
Difficulty
Beginner

Technique tips

  1. Keep the torso quiet: Move from the hips and abs rather than swinging your body back and forth.
  2. Protect your back: Shorten the leg extension if your lower back rounds or you cannot maintain abdominal tension.
  3. Use control: Avoid dropping the legs; a slower return usually makes the exercise more effective.
Exercise library