Video Demonstration
The Flat Bench Leg Pull-In is a Calisenthetic(body weight) Compound exercise that will help you to strengthen your core.
It is suitable for people who are just beginning their fitness journey, and it has a low chance of injury when performed correctly.
This article will include a video, image and written step by step description on how to do theFlat Bench Leg Pull-In exercise.
Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you perform it.
The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.
How to do Flat Bench Leg Pull-In
Image Example
Step by Step Description
Step 1: Lie down on your back on a weighted bench or exercise mat.
Step 2: You can place your hand's palms facing down under your glutes or at your sides holding on to the weighted bench. Now extend your feet straight out. If you are performing this exercise on a mat, keep your heels lifted off of the ground by two to three inches.
You are now in the starting position.
Step 3: Exhale as you bend at the knees and pull your upper thighs in towards your midsection. Keep pulling your legs in until the knees are near your chest. Squeeze your core tight and hold this position for one to two seconds.
Step 4: Now inhale and slowly straighten your legs returning to the starting position.
Congratulations you have now completed one repetition.
Difficulty Level
Since this exercise uses such a simple movement pattern, it gets rated at a beginner difficulty level.
As you strengthen your body, you will need to either increase the number of reps and sets you are performing. Hold a dumbbell between your feet to add more resistance, or you can perform the exercise on a decline bench.
Equipment Required
To perform this exercise, you do not technically need any equipment.
Most people prefer to utilize a weighted bench to lie on, but this is not a requirement. You can just as efficiently perform this exercise on the floor.
Flat Bench Leg Pull-In Muscles Worked
This exercise will target your abdominal region specifically your lower abdominals.
Flat Bench Leg Pull-In Benefits
Building a strong core has been proven to help reduce lower back pain and for some people strengthen their core will completely remove all pain.
Though back muscles are not the focus of the exercise, any abdominal and core exercises work to provide increased support for the back.
Training Tips
Make sure to use a slow and controlled movement. At no point should you jerk your legs to help get them toward your midsection. Not only does it reduce the effectiveness of the exercise but increases your chances of receiving a lower back injury.
Once you start a set, make sure to keep your heels lifted off of the floor until you finish the set. Keeping your heels off of the ground/bench will help to ensure your abdominals are under constant tension.
In Closing
Building a strong core will help to reduce your chance of receiving a lower back injury. It can also increase the amount of weight that you can move on other compound movements like Squats and Deadlifts.
The Flat Bench Leg Pull-In is a useful exercise for days when you are not able to get to the gym and for people who prefer to exercise at home.
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