Low-Pulley Knee-In

The supine knee-in is an effective abdominal exercise when performed correctly. In most gyms, people hold a medicine ball or dumbbell between their feet for resistance, but since the weight acts downward, it tends to over-activate the hip flexors just to keep the weight off the ground.

A better option is to use horizontal loading with a cable, which provides resistance in the direction of the movement.

low-pulley knee-in

How to Perform the Low-Pulley Knee-In

  1. Hook your feet into two handles (as shown in the photo) or secure both feet onto a weight belt attached to a low pulley.
  2. Place your arms at your sides with palms down and keep your chin on your chest. This helps flatten your lower back against the ground, promoting greater lower abdominal activation over the strong pull of the iliopsoas.
  3. Pull your knees toward your chest, then extend your legs back to the original position.

follow
This error message is only visible to WordPress admins

Error: No feed with the ID 2 found.

Please go to the Instagram Feed settings page to create a feed.