Leg Pull In Flat Bench
- Zielmuskel
- Rectus Abdominis
- Synergistenmuskeln
- Iliopsoas, Tensor Fasciae Latae
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The leg pull in flat bench is a bodyweight core exercise performed seated on the edge of a flat bench, pulling the knees toward the chest to target the rectus abdominis with the iliopsoas and tensor fasciae latae acting as synergists. It trains the full length of the abdominal wall through a controlled range of motion and is well suited for building core endurance and lower-abdominal strength without any additional equipment.
Leg Pull In Flat Bench: So führst du sie aus
- 1Sit on the edge of a flat bench and place your hands on the bench slightly behind your hips, fingers pointing forward, to create a stable base.
- 2Extend both legs out in front of you, keeping them together and hovering a few inches above the floor.
- 3Brace your core and sit tall, avoiding any rounding in the lower back.
- 4Exhale as you draw both knees toward your chest in a controlled arc, tucking them as close as comfortable.
- 5Hold the tucked position for one count, feeling the contraction in the rectus abdominis.
- 6Inhale as you slowly extend your legs back out to the starting position without allowing your feet to touch the floor.
- 7Maintain a stable upper body throughout — only your legs should move.
- 8Complete the desired number of repetitions, then lower your feet to the floor to finish the set.
Technik-Tipps
- Keep the movement deliberate and slow, particularly on the extension phase, to increase time under tension in the rectus abdominis.
- Press your palms firmly into the bench to stabilize your torso and prevent you from rocking backward during the pull.
- Focus on initiating the movement from the abs rather than swinging the legs — imagine pulling your pelvis toward your ribcage.
- Keep your chin neutral and avoid craning your neck; gaze should remain slightly downward or forward.
- If hip flexor fatigue limits the set before the abs are fully worked, shorten the range of motion rather than compromising form.
Häufige Fehler
- Letting the feet touch the floor between reps: this releases tension from the rectus abdominis and iliopsoas, reducing the effectiveness of each repetition.
- Using momentum to swing the legs in: swinging shifts the load away from the core muscles and onto the hip flexors and lower back, increasing injury risk.
- Rounding the lower back excessively: collapsing the lumbar spine places undue stress on the intervertebral discs and reduces the ability to generate controlled abdominal force.
- Holding the breath: failing to exhale on the pull-in phase limits intra-abdominal pressure regulation and can cause unnecessary tension in the neck and shoulders.
- Gripping the bench too far forward: positioning the hands beside or in front of the hips shifts the torso forward, destabilizing the base and reducing the effective range of motion.
Häufig gestellte Fragen
What muscles does the leg pull in flat bench work?
The primary muscle targeted is the rectus abdominis. The iliopsoas and tensor fasciae latae act as synergists, assisting with hip flexion throughout the movement.
How is the leg pull in flat bench different from lying leg raises?
Both exercises target the rectus abdominis through hip flexion, but the flat bench version is performed seated on the edge of the bench with hands gripping behind you, which changes the torso angle and allows a tucking motion that emphasizes the lower portion of the abdominal wall.
How many reps should I do for the leg pull in flat bench?
For core endurance, sets of 12 to 20 reps with controlled tempo work well. For strength, lower rep ranges of 8 to 12 with added resistance or a slower tempo can be more effective.
Can beginners do the leg pull in flat bench?
Yes. Beginners can reduce the range of motion by not extending the legs fully and by keeping a slight bend in the knees throughout. As core strength improves, the legs can be extended further to increase difficulty.
Is any equipment needed for the leg pull in flat bench?
No additional equipment is required beyond a flat bench. The exercise uses only body weight and relies on the bench for hand support and an elevated starting position.
