라이브러리로시작 
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운동 라이브러리
Leg Pull in Flat Bench
A seated knee tuck performed on a flat bench that trains the lower abdominals and hip flexors with a longer range than floor tucks.
코어맨몸Hip and trunk flexion
주동근
복직근고관절 굴곡근
협응근
복사근대퇴사두대퇴근막장근
장비
맨몸
패턴
Hip and trunk flexion
준비 자세
- 01Sit sideways on the end of a flat bench.
- 02Grip the sides of the bench just behind the hips.
- 03Lean the torso back to roughly 45 degrees.
- 04Extend the legs out straight so the heels hover off the floor.
수행
- 01Exhale and pull the knees toward the chest while curling the torso slightly forward.
- 02Squeeze the abs hard at the top of the tuck.
- 03Extend the legs back out under control without letting the heels touch down.
- 04Keep the lower back from rounding into the bench edge between reps.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 3 to 4 sets of 12 to 20 reps at the end of a session.
- -Slow the extension phase to 2 to 3 seconds when reps get easy.
- -Hold a light dumbbell between the feet to add load once 20 clean reps are routine.