Flat Bench Leg Pull-In
A beginner compound movement that trains the abdominals with just bodyweight.
Force Type
Pull
compound
Difficulty
Beginner
compound
Variations
0
equipment swaps
Muscles
1
primary + secondary
The verdict
Flat Bench Leg Pull-In has 5-step instructions, more thoroughly documented than most of the 93 abdominals exercises PlainExercise catalogues.
Ranked against the 93 abdominals exercises PlainExercise currently catalogues, not the full exercise-science literature.
Catalog lens
Two ways this record sits in the source corpus
These are placement measures for the documented record, not a score for exercise quality, safety, or suitability.
Instruction steps
#234 of 868
5 numbered source steps; the longest instruction list ranks #1.
Instruction text
#435 of 868
A separate character-length placement prevents step count from standing in for explanatory detail.
Flat Bench Leg Pull-In is a beginner compound movement that trains the Abdominals. It requires just bodyweight. There are 0 known variations and 8 peer exercises that target the same primary muscle.
- 1 of 9 exercises targeting the Abdominals
- Level: beginner
PlainExercise cross-links 0 variations and 8 peer exercises sharing the same primary muscle.
What the Flat Bench Leg Pull-In Data Reveals · DOC · PULL/COMPOUND
Flat Bench Leg Pull-In opens on force profile: a PULL compound pattern for abdominals on just bodyweight, force direction is the first filter on this floor-level record.
Among 873 exercises, 5 steps sit in the upper third (≥ 5). Longer step lists usually mean finer setup cues, not a harder movement by themselves.
Flat Bench Leg Pull-In is classified as a beginner-level compound movement with a pull force profile, primarily training the Abdominals. The canonical form requires just bodyweight in the strength category. Within the abdominals cohort, 9 catalogued movements share the primary target; no alternate-equipment variations are catalogued yet.
Context matters: taxonomy (level, mechanic, force, musculature, equipment) does not account for individual biomechanics, joint history, or recovery. Common-mistake framing below is derived from classification fields, not case-specific coaching. Not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
Exercise profile
| Attribute | Value |
|---|---|
| Difficulty | beginner |
| Mechanic | compound |
| Force | pull |
| Equipment | body only |
| Category | strength |
| Primary muscle | Abdominals |
| Secondary muscles | 0 |
| Variations available | 0 |
Source: Free Exercise DB (CC0); profile derived per exercise record.
Flat Bench Leg Pull-In catalog footprint
Among 93 exercises whose primary muscle is abdominals, Flat Bench Leg Pull-In ranks #12 by catalogued variation count (0 listed heres). The upstream file attaches 2 images to this slug. See the step-count ranking for abdominals for peer documentation depth.
Muscles worked
According to the Free Exercise DB classification, Flat Bench Leg Pull-In trains the abdominals as the prime mover and no catalogued secondary muscles. The source classifies muscles as primary or secondary, it does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Involvement, not measured activation, actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. Flat Bench Leg Pull-In does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- Lie on an exercise mat or a flat bench with your legs off the end.
- Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
- Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
- As you breathe in, slowly return to the starting position.
- Repeat for the recommended amount of repetitions.
Flat Bench Leg Pull-In Documentation Depth
Flat Bench Leg Pull-In carries 5-step instructions (604 characters of Free Exercise DB text) - enough upstream detail to compare documentation depth inside the abdominals cohort, not just the taxonomy badges above. Across 93 catalogued abdominals movements, the average instruction record is 645 characters and 4.7 steps; 68 of those (73.1%) clear the same ≥500-character rich bar used here. This page ranks #55 of 93 by instruction-character length (93.6% of the cohort average).
Among the 111 exercises that also use just bodyweight, average instruction length is 581 characters; 44 of those peers are longer than this record. Equipment-matched peers are the honest comparison when you are choosing a substitute implement for the same pattern.
Other well-documented abdominals movements (same ≥500-character bar):
- Bosu Ball Cable Crunch With Side Bends (10 steps, 1,219 chars)
- Pallof Press With Rotation (9 steps, 1,113 chars)
- Exercise Ball Crunch (5 steps, 1,097 chars)
- Crunches (6 steps, 1,082 chars)
- Crunch - Legs On Exercise Ball (7 steps, 1,024 chars)
Common mistakes
- Rushing through reps before the pattern is grooved - at this stage, a slow, controlled tempo (2-3s down, 1-2s up) on Flat Bench Leg Pull-In teaches the nervous system the movement far faster than speed does.
- Cutting the range of motion short - moving the abdominals through its full safe range on Flat Bench Leg Pull-In is what most reliably separates effective reps from wasted ones.
- Treating a compound lift like an isolation movement - Flat Bench Leg Pull-In recruits multiple joints; bracing the core and engaging stabilizers matters as much as the prime movers.
- Shrugging the shoulders up toward the ears on pull movements, keep shoulder blades down and back to load the correct muscles.
- Breathing out of sync with the lift on Flat Bench Leg Pull-In - brace and inhale during the lowering phase, exhale on the exertion, especially important with just bodyweight where control matters most.
Who this is for
- People new to resistance training who want to build a foundation in the movement pattern
- People who want to train the Abdominals
- People training at home without equipment
Who this is NOT for
- People hunting equipment swaps, PlainExercise lists 0 catalogued variations for Flat Bench Leg Pull-In; browse 8 peer abdominals exercises for alternate patterns instead.
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- People with unresolved injuries in the loaded joints, seek clearance from a physical therapist first
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
Once Flat Bench Leg Pull-In feels comfortable with your current load, progress by (a) adding reps until you can complete 12+ per set, (b) increasing resistance by 2.5-5%, (c) moving to harder variations such as single-limb or longer lever versions, and eventually (d) stepping up to intermediate-level movements that train the same muscle.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes · BODY-ONLY · PULL/COMPOUND · FLOOR
- On PULL/COMPOUND abdominals work, warm up 5–10 minutes before loading Flat Bench Leg Pull-In; keep first sets light until the path feels automatic.
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Beginners on BODY-ONLY gear: cut volume before cutting form, drop a set rather than rush reps.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Nationwide exercises with similar documentation depth
Two Free Exercise DB peer sets for Flat Bench Leg Pull-In, drawn across all muscles (not the abdominals-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps (5 here).
Similar instruction text length
Nearest catalog records by upstream instruction characters (604 here).
Related exercises
Other exercises that target the Abdominals.
See all Abdominals exercises.
Using the flat bench leg pull-in
A beginner compound movement for the abdominals - here's how to put it to work.
- Train the abdominals 2–3 times a week with 48+ hours between hard sets; pair this with other abdominals movements for balanced development. All abdominals exercises
- Match the load and rep range to your goal, strength, size, or endurance each call for a different scheme. Strength vs hypertrophy
- As a compound lift, this trains several muscles at once, anchor your session around it before isolation work. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.