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Seated Flat Bench Leg Pull-In

IntermediateStrengthTier T2

Sit on a flat bench gripping its sides and lean back about 45 degrees. Draw the knees in as the torso moves to meet them.

Targets: Lumbar Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

bench

Home Options

  • weight bench

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on the flat bench with the legs stretched out slightly below parallel, hands gripping the bench sides, torso leaned back about 45 degrees.
  • Keep the feet off the floor once settled.
  1. She sits on the flat bench gripping its sides, torso leaned back about 45 degrees, legs stretched out in front of her slightly below parallel.

    Step 1 of 5

    Sit on the bench with legs stretched out slightly below parallel, hands gripping the sides, torso leaned back about 45 degrees.

  2. She draws her knees in toward her chest while her torso comes up to meet them, still gripping the bench sides, the tuck closing.

    Step 2 of 5

    Bring the knees in toward you as the torso moves closer to them at the same time.

  3. She holds the tucked position with knees near her chest and torso upright, hands still gripping the bench sides.

    Step 3 of 5

    Keep a pause of a second at the tuck.

  4. She extends her legs forward again and leans her torso back to the 45-degree start, still gripping the bench sides.

    Step 4 of 5

    Go back to the starting position.

  5. She sits on the flat bench gripping its sides, torso leaned back about 45 degrees, legs stretched out in front of her slightly below parallel.

    Step 5 of 5

    Sit on the bench with legs stretched out slightly below parallel, hands gripping the sides, torso leaned back about 45 degrees.

Safety Information

Sit on the bench gripping its sides, lean back about 45 degrees and draw the knees in as the torso moves to meet them. Hold a one-second pause at the tucked position. Keep the movement controlled rather than swinging. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.