Specialized Variation · Certified Routineintermediate~25 Mins Duration
Lower Abs Workout at the Gym
Isolate the stubborn lower abdominal wall with exercises emphasizing posterior pelvic tilt.
Summary of the Lower Abs Workout at the Gym
Targets the lower portion of the rectus abdominis by moving the pelvis towards the sternum.
Lower Abs Workout at the Gym Target Anatomy
Primary recruitment pattern for this specialized Abs & Core variation.
Primary (abs)
Anterior (Front View)
● Primary Target ViewPosterior (Back View)
Secondary / Stabilizer ViewAnatomical PlaneSagittal & Transverse Planes
Primary KinesiologySpinal Flexion & Anti-Rotation
Biomechanical VectorCompressive intra-abdominal stabilization
Active Anatomy:Primary: abs
Lower Abs Workout at the Gym Exercise Breakdown
3 Targeted Exercises| # | Exercise Name | Sets | Reps | Rest | Biomechanical Cue |
|---|---|---|---|---|---|
| 1 | Hanging Leg Raise | 3 | 10–12 | 60s | Curl pelvis upward. |
| 2 | Captain's Chair Knee Raise | 3 | 12–15 | 45s | Controlled knee tuck. |
| 3 | Decline Bench Sit-Up | 3 | 12 | 60s | Full abdominal curl. |
Biomechanical Safety & Injury Warning
Do not allow the hip flexors to take over; actively curl the pelvis.
Related Abs & Core Workout Variations
Last Reviewed & Verified: 2026-03-29
Read our Medical Fact-Checking Standards