A reverse crunch with ankle straps clipped to a low pulley, so the knees pull in against cable resistance. It lets you load the lower-ab curl progressively.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Attach ankle straps to a low pulley, lie on your back with your feet toward the stack and lift your legs so hips and knees bend to 90 degrees, hands lightly behind your head.
Line the cable up with your shins, adjusting the pulley height if needed.
Brace your abs and press your lower back into the floor.
Draw your knees toward your chest and curl your hips off the floor.
Pause, then lower slowly back to 90 degrees, keeping tension on the cable.
Breathing: Exhale as you curl the knees in, inhale as you lower.
Curl the hips, don't just bend the knees
Keep the knee angle fixed
Slow on the way back
Letting the stack pull the legs back fast
Swinging the legs for momentum
Pulling on the neck
Start light: the cable pulls your legs away from you, so control every return.