Leg Pull in Flat Bench

Setup

1. 01Sit sideways on the end of a flat bench.
2. 02Grip the sides of the bench just behind the hips.
3. 03Lean the torso back to roughly 45 degrees.
4. 04Extend the legs out straight so the heels hover off the floor.

Execution

1. 01Exhale and pull the knees toward the chest while curling the torso slightly forward.
2. 02Squeeze the abs hard at the top of the tuck.
3. 03Extend the legs back out under control without letting the heels touch down.
4. 04Keep the lower back from rounding into the bench edge between reps.

Checkpoints

• -Heels stay off the floor for the whole set.
• -Knees and torso move toward each other, not just the legs.
• -The extension phase is controlled, not a leg drop.
• -Grip on the bench supports balance without yanking with the arms.

Common mistakes

• -Letting the feet rest on the floor between reps.
• -Swinging the legs with momentum instead of pulling with the abs.
• -Keeping the torso bolt upright so the abs never shorten.
• -Arching the lower back as the legs extend.