10 Best Leg Pull In Flat Bench Alternatives for Limited Equipment

Ranked Leg Pull In Flat Bench Alternatives

10 substitutes, ranked by how closely each one matches the Leg Pull In Flat Bench on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Seated Leg Tucks

   95% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   It uses the same equipment and still works the abs.

   How to perform this exercise

   1. Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.
   2. Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.
   3. After a second pause, go back to the starting position as you inhale.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Leg Pull In Flat Bench
   • Equipment: bodyweight only, the same as the Leg Pull In Flat Bench
   • Body position: seated, the same as the Leg Pull In Flat Bench
2. Play demonstration

   2. Sit-up

   92% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the abs.

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your hands behind your head with your elbows pointing outwards.
   3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Leg Pull In Flat Bench
   • Equipment: bodyweight only, the same as the Leg Pull In Flat Bench
   • Body position: lying on your back, not seated
3. Play demonstration

   3. Reverse Crunch

   91% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your arms extended along your sides.
   2. Bend your knees and lift your feet off the ground, bringing your thighs perpendicular to the floor.
   3. Contract your abs and curl your hips off the floor, bringing your knees towards your chest.
   4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Leg Pull In Flat Bench
   • Equipment: bodyweight only, the same as the Leg Pull In Flat Bench
   • Body position: lying on your back, not seated
4. 

   4. Flat Bench Leg Pull-in

   91% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie on an exercise mat or a flat bench with your legs off the end.
   2. 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.
   3. 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.
   4. As you breathe in, slowly return to the starting position.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Leg Pull In Flat Bench
   • Equipment: bodyweight only, the same as the Leg Pull In Flat Bench
   • Body position: lying on your back, not seated
5. Play demonstration

   5. Lying Leg-hip Raise

   90% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   Pick this when you want to work the abs with less balance to manage.

   How to perform this exercise

   1. Lie flat on your back with your legs extended and your arms by your sides.
   2. Place your hands under your glutes for support.
   3. Engage your core and lift your legs off the ground, raising them towards the ceiling.
   4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Leg Pull In Flat Bench
   • Equipment: bodyweight only, the same as the Leg Pull In Flat Bench
   • Body position: lying on your back, not seated
6. 

   6. Seated Flat Bench Leg Pull-in

   90% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a bench with the legs stretched out in front of you slightly below parallel and your arms holding on to the sides of the bench. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position.
   2. Bring the knees in toward you as you move your torso closer to them at the same time. Breathe out as you perform this movement.
   3. After a second pause, go back to the starting position as you inhale.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Leg Pull In Flat Bench
   • Equipment: bodyweight only, the same as the Leg Pull In Flat Bench
   • Body position: seated, the same as the Leg Pull In Flat Bench
7. 

   7. Exercise Ball Crunch

   89% match

   • Abs
   • Stability-ball
   • Beginner
   • Isolation

   A good swap when you have a stability ball to work with, and it still works the abs.

   How to perform this exercise

   1. 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).
   2. Lower your torso into a stretch position keeping the neck stationary at all times. This will be your starting position.
   3. 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.
   4. As you inhale, go back to the starting position.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Leg Pull In Flat Bench
   • Equipment: bodyweight only, the same as the Leg Pull In Flat Bench
   • Body position: lying on your back, not seated
   • Balance: harder to stay steady on than the Leg Pull In Flat Bench
8. Play demonstration

   8. Lever Seated Crunch

   88% match

   • Abs
   • Lever
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on the leverage machine with your back against the pad and your feet flat on the floor.
   2. Grasp the handles or place your hands on the side pads for support.
   3. Engage your abs and slowly lean back, allowing the pad to move with you.
   4. Once your upper body is at a 45-degree angle, contract your abs and crunch forward, bringing your chest towards your knees.
   5. Pause for a moment at the top, then slowly release and return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Leg Pull In Flat Bench
   • Equipment: a machine, not bodyweight only
   • Body position: seated, the same as the Leg Pull In Flat Bench
   • Balance: easier to stay steady on than the Leg Pull In Flat Bench
9. Play demonstration

   9. Lying Leg Raise Flat Bench

   87% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on a flat bench with your back pressed against it.
   2. Place your hands under your glutes for support.
   3. Keep your legs straight and together, and lift them up towards the ceiling.
   4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Leg Pull In Flat Bench
   • Equipment: bodyweight only, the same as the Leg Pull In Flat Bench
   • Body position: lying on your back, not seated
10. Play demonstration

    10. Arms Overhead Full Sit-up

    86% match

    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Extend your arms overhead, keeping them straight.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is upright.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches

    • Primary muscle: abs, the same as the Leg Pull In Flat Bench
    • Equipment: bodyweight only, the same as the Leg Pull In Flat Bench
    • Body position: lying on your back, not seated