Flat Bench Leg Pull-In
Differentiation: Mechanics
This variation of a Pull-In is unique. Here is how: you use a flat bench. Using a flat bench forces you to maintain correct posture in order to stay balanced and not fall. In comparison, performing this movement on the floor allows you deviate from perfect posture without falling. Maintaining balance helps maximize the targeting your lower abdominal muscles | during the pull-in portion of this exercise.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Lay down lengthwise on the flat bench with your legs extended off the end of the bench.
3) Place your hands on the sides of the bench or under your glutes to encourage stability and to isolate your abdominals during the movement.
4) Place your feet together.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you bend your knees and pull towards your torso.
3) ...until your knees reach your lower chest.
4) Once your knees have reached your lower chest, squeeze the abdominals and hold for a count of one second.
5) This is the ending position.
6) Inhale while returning to the starting position by straightening the knees using a slow and controlled movement.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Be sure your legs are straight at the bottom of the movement to concentrate effort in your abs.
Be sure to contract your abs during every rep so you properly engage your core.
Keep your legs in the elevated position when lowering your feet to the starting position.
Gear Advice
We have no advice on gear for this exercise.
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