Smart Workout Diary

Seated Bench Leg Pull-In

The seated bench leg pull-in is a bodyweight abdominal exercise performed while sitting on the edge of a bench and drawing the knees toward the torso. It primarily targets the abs, especially the lower-abdominal region, while the hip flexors assist. It can help develop abdominal strength, control, and trunk stability.

Demonstration

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

Instructions

  1. Set up: Sit on the edge of a stable bench and place your hands beside or slightly behind your hips for support.
  2. Lean your torso back slightly, keep your chest lifted, and extend your legs forward with the heels close to the floor.
  3. Pull in: Exhale as you bend the knees and draw them toward your chest while gently curling the pelvis under.
  4. Keep your abdomen braced and avoid rounding the shoulders or swinging your torso.
  5. Return: Inhale and extend the legs forward slowly without losing control or dropping the feet heavily.
  6. Repeat for controlled repetitions; stop if the bench shifts or 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. Use a stable bench: Check that it cannot slide or tip before beginning.
  2. Move slowly; momentum shifts work away from the abs.
  3. Keep the lower back controlled: Use only a range in which you can maintain abdominal tension.
  4. Make the exercise easier by keeping the knees more bent during the return.
Exercise library