Seated Flat Bench Leg Pull-In
How to do the Seated Flat Bench Leg Pull-In
- 1
Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.
- 2
Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.
- 3
After a second pause, go back to the starting position as you inhale.
- 4
Repeat for the recommended amount of repetitions.
How to program the Seated Flat Bench Leg Pull-In
Sets and reps
As a compound movement, the Seated Flat Bench Leg Pull-In responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Seated Flat Bench Leg Pull-In is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Seated Flat Bench Leg Pull-In work?
The Seated Flat Bench Leg Pull-In primarily targets the Abdominals.
What equipment do I need for the Seated Flat Bench Leg Pull-In?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Seated Flat Bench Leg Pull-In should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
