Abdominals
Flat Bench Leg Pull-In
A core move lying on a bench where you pull your knees in toward your chest to work the lower abs.
Primary musclesAbdominals
Energy burned
≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 2.9 kcal/min
Estimate range 12–21 kcal (±25 %)
Muscle mass worked4 %
Effort during a set4.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Body-weight exercise: your whole body is the load, so heavier people burn more.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Sit at the end of a flat bench and lean back, holding the bench behind you or at your sides.
- 2Extend your legs out in front of you, hovering above the floor.
- 3Keep your back slightly rounded and your abs engaged.
How to perform
- 1Pull your knees in toward your chest while lifting your hips slightly.
- 2Squeeze your abs at the top.
- 3Extend your legs back out slowly without touching the floor.
- 4Repeat for the planned number of reps.
