Seated Bench Leg Pull-in
Primary musclesAbs
EquipmentBench، Full Gym، NO EQUIPMENT
Level—
Suggested3 × 8–12
Overview
Seated Bench Leg Pull-in is a leg pull variation that works the abs, with emphasis on the lower abs. You perform it while seated on a bench or chair. Add it to your routine to focus on the lower abs and improve muscle definition.
How to do it
- 1
Sit on a flat bench and extend your legs straight out in front of you.
- 2
Set your hands on the bench sides to help you stay stable and supported.
- 3
Raise your legs off the floor, keeping them together and parallel to the ground.
- 4
Hold this position with your core engaged and your balance controlled.
- 5
Begin the rep by bending your knees and drawing them toward your chest.
- 6
At the top, bring your knees as close to your chest as you can.
- 7
Pause briefly and squeeze your lower abs.
- 8
Return your legs to the starting position slowly, staying in control the whole time.
- 9
Continue for the planned number of repetitions.
Muscles worked
Target
Rectus Abdominis
Synergists
Obliques
