10 Best Flat Bench Leg Pull-in Alternatives for No-Bench Training
If you can’t do the Flat Bench Leg Pull-in, use lying leg raises, reverse crunches, hanging knee raises, V-ups, or seated leg tucks to target the abs. Pick the move that limits hip flexor dominance. Cue: keep a posterior pelvic tilt and exhale while you curl the ribs toward the pelvis to load the rectus abdominis.
Original Exercise: Flat Bench Leg Pull-in
How to Perform Flat Bench Leg Pull-in
- Lie on an exercise mat or a flat bench with your legs off the end.
- Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
- Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
- As you breathe in, slowly return to the starting position.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Compound
Best Flat Bench Leg Pull-in Alternatives
1. Exercise Ball Crunch
96.9% MatchHow to perform this exercise
- Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball. The arms should either be kept alongside the body or crossed on top of your chest as these positions avoid neck strains (as opposed to the hands behind the back of the head position).
- Lower your torso into a stretch position keeping the neck stationary at all times. This will be your starting position.
- With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals. The arms should simply slide up the side of your legs if you have them at the side or just stay on top of your chest if you have them crossed. The lower back should always stay in contact with the ball. Exhale as you perform this movement and hold the contraction for a second.
- As you inhale, go back to the starting position.
- Repeat for the recommended amount of repetitions.
2. Arms Overhead Full Sit-up (male)
94.7% MatchHow to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Extend your arms overhead, keeping them straight.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is upright.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
3. Butt-ups
94.4% MatchHow to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands by your sides, palms facing down.
- Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
- At the top of the movement, squeeze your abs and pause for a moment.
- Slowly lower your legs back down to the starting position.
4. Bent-Knee Hip Raise
93.7% MatchHow to perform this exercise
- Lay flat on the floor with your arms next to your sides.
- Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
- Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
- Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
- Repeat for the recommended amount of repetitions.
5. Decline Reverse Crunch
93.1% MatchHow to perform this exercise
- Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.
- Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together. Tip: Your legs should be fully extended with a slight bend on the knee. This will be your starting position.
- While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench. At the end of this movement your knees will be touching your chest.
- Hold the contraction for a second and move your legs back to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
6. Decline Sit-up
90.2% MatchHow to perform this exercise
- Lie on a decline bench with your feet secured and your knees bent.
- Place your hands behind your head or across your chest.
- Engage your abs and lift your upper body off the bench, curling forward towards your knees.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
7. Crunch (hands Overhead)
89.9% MatchHow to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Extend your arms straight above your head.
- Engaging your abs, lift your upper body off the ground, curling forward towards your knees.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
8. Crunch Floor
89.9% MatchHow to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engage your abs and lift your shoulders off the ground, curling forward towards your knees.
- Pause for a moment at the top, then slowly lower your shoulders back down to the starting position.
- Repeat for the desired number of repetitions.
9. Decline Crunch
89.7% MatchHow to perform this exercise
- Lie on a decline bench with your feet secured and your knees bent at a 90-degree angle.
- Place your hands behind your head or across your chest.
- Engage your abs and lift your upper body towards your knees, curling your torso.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
10. Cocoons
89.4% MatchHow to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Flat Bench Leg Pull-in Alternative
You might substitute the Flat Bench Leg Pull-in because of lower-back discomfort, limited equipment, or excessive hip-flexor involvement. The move demands hip flexion and lumbar stabilization; if your iliopsoas overpowers the rectus abdominis you’ll feel strain in the groin or low back. A suitable alternative reduces lumbar shear and emphasizes spinal flexion by cueing a pelvic tuck—perform a reverse crunch by actively curling the pelvis toward the sternum to increase rectus abdominis activation while minimizing hip flexor torque.
How to Choose the Right Substitute
Choose a substitute by matching movement pattern, spine position, and intensity. If you want pure spinal flexion focus the reverse crunch (cue: lead with the pelvis and keep feet light). For greater ROM and load shift toward the hip flexors, select lying leg raises but stop before the lumbar arches off the floor. Consider grip needs, vertical loading (hanging knee raises) and progression options; prioritize exercises that let you maintain a posterior pelvic tilt and feel the abs contract rather than letting the hips dominate.
Frequently Asked Questions
What muscles does Flat Bench Leg Pull-in work?
The exercise primarily targets the rectus abdominis with secondary load on the iliopsoas and rectus femoris. Biomechanically it combines hip flexion and spinal flexion; cue a pelvic tuck to maximize rectus abdominis activation and reduce hip-flexor dominance.
What is the best bodyweight alternative to Flat Bench Leg Pull-in?
For most trainees a reverse crunch is the best bodyweight substitute because it emphasizes spinal flexion over hip flexion. Cue: lie flat, bend the knees, and use a short curl of the pelvis toward the ribs so the rectus abdominis does the work instead of the hip flexors.
Can I build muscle without doing Flat Bench Leg Pull-in?
Yes—you can hypertrophy the abs with many bodyweight and loaded variations that stress spinal flexion or anti-extension. Use progressive tension (more reps, controlled tempo, or added resistance) and prioritize cues like a posterior pelvic tilt and full rectus abdominis contraction to drive adaptation.
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