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Bench Knee Pull-In

Calisthenics / Intermediate
  • Abs
  • Hip Flexors
1 rating
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Bench Knee Pull-In - Learn Proper Bench Knee Pull-In Form

  1. Step 1: Lie on a flat bench with your legs off the end.
  2. Step 2: Position your hands under your glutes with your palms down or holding onto the bench. Extend your legs straight out. This is the starting position.
  3. Step 3: Bend your knees and pull your thighs up toward your midsection. Exhale as you do so. Hold this position for a second.
  4. Step 4: Return to the starting position as you inhale.
  5. Step 5: Repeat for the desired number of reps.

Bench Knee Pull-In Variations and Bench Knee Pull-In Alternatives

  1. Variation 1: Use an exercise mat instead of the flat bench.
  2. Variation 2: Perform the exercise with a dumbbell between your legs.

Bench Knee Pull-In Tips

  1. Tip 1: Move slowly and deliberately through the exercise.
  2. Tip 2: Keep your head facing up and your eyes toward the ceiling.

Bench Knee Pull-In Records and Bench Knee Pull-In Statistics from Site Users

Bench Knee Pull-In - Similar Exercises

ExercisePrimary MuscleDifficulty
Default AbsVery Easy
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Bench Knee Pull In Workout Programs (Workout Plans that use the Bench Knee Pull-In )

Workout PlanDifficulty
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Bench Knee Pull In Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Hipflexors blue Abs orange

Bench Knee Pull In Equipment


Bench Knee Pull In Training Details

The bench knee pull-in is a calisthenics exercise that primarily targets the abs and to a lesser degree also targets the hip flexors.

The only bench knee pull-in equipment that you really need is the following: flat bench. There are however many different bench knee pull-in variations that you can try out that may require different types of bench knee pull-in equipment or maye even require no equipment at all.

Learning proper bench knee pull-in form is easy with the step by step bench knee pull-in instructions, bench knee pull-in tips, and the instructional bench knee pull-in technique video on this page. The bench knee pull-in is a n/a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the bench knee pull-in video, learn how to do the bench knee pull-in , and then be sure and browse through the bench knee pull-in workouts on our workout plans page!

Bench Knee Pull In Sports

Bench Knee Pull In Force Type: N/A
Bench Knee Pull In Mechanics Type: Compound
Bench Knee Pull In Other Names: Bench Knee Pull-Ins, Bench Knee Pull Ins,
1 Review
  • MC24
    9 months ago #

    The bench knee pull in is excellent for working the entire abdomen! Especially those lower abs. To make it a bit tougher make sure you are straightening the legs all the way as you extend them out.