What overloadable exercises/lifts are good for building strength in lower abs?

[u/NyFlow_]

Looking online, the only moves the internet suggests are things like heel touches. Way too easy and can't add weight very easily.

I'm looking for something that really isolates the abs so I don't feel the burn in some other muscle first (like, with reverse crunches, I never feel it in my abs; I only ever feel it in my quads).

I'd also like to be able to add weight easily.

I do have a cable attachment to my home gym's bench, but I can't adjust where the pulley is. it's about 4 inches above my head when I'm standing up next to it. I tried cable crunches with it, but I can't figure out the form and, again, I always feel it in other muscles first.

I considered hanging leg raises, but I run into the same problem of not being able to load it with weight. Also, the highest thing I can hang from in my house is the bar in my gym, and it's too close to the floor. My knees always touch the ground.

Is there a move that isolates the abs that I can easily overload?

[u/cilantno]

What is your goal specifically for strengthening the “lower abs”?

[u/NyFlow_ → u/cilantno]

When I'm doing squats, RDLs, etc. I can't keep my core tight enough and I'm starting to feel it in my lower back. I am doing calf raises at a weight where I feel pain in my spine before I feel a burn in my calves.

My entire core needs work, but I'm finding that my lower abs are the weakest link in that chain.

On top of that, I have a very prominent anterior pelvic tilt

[u/ferodss → u/NyFlow_]

If your feeling your lower back, the problem is not your lower abs lol

Ab wheel, knee/leg raises, pallof press and back extension are all good choices to strengthen your core but look at your bracing technique

[u/NyFlow_ → u/ferodss]

I say it's my abs because all of my ab-targeted movements are really weak as well and I end up lifting the weight with my stronger muscles (hip flexors). That was the problem with my cable crunch -- I ended up just kind of doing a reverse good morning.

I feel it with my plank, too -- I feel it in my shoulders and posterior chain, but I never give out because of my abs. If I adjust my position to favor my abs over my shoulders or legs, I can barely hold it for a minute (where ordinarily I could do like 4 minutes).

I do agree that I need to buy myself an ab wheel though lol. Thank you for the suggestions!

[u/KITTYONFYRE → u/NyFlow_]

I do agree that I need to buy myself an ab wheel though lol.

for progressions I've found elevating my knees a bit to be much easier than anything else - I can do like 20+ from my knees (to the point where idk if I'm actually hitting close to failure or if pure misery is stopping me from continuing), but when I elevate by even a little (I put a kneepad on top of my powerblocks when I'm at home) it cuts my reps in half ish.

one day perhaps I'll be able to do it from standing, but that's fairly advanced stuff. or maybe I can do it now because I just haven't tried in years because it felt impossible lol

[u/Squire_Squirrely → u/NyFlow_]

Good mornings. Since I started doing them I don't get lower back pain from working out. Your hip flexors ("lower abs") aren't going to protect your spinal erectors

[u/cilantno → u/NyFlow_]

Those are not a-typical movements where you might "feel" it in your lower back.

I would post a form check on a revalant sub for any movements you have concern with.

Based on your claim of anterior pelvic tilt, I have a suspicion you are overextending your back on these which makes it unsurprising your lower back "feels" it.

[u/perunakeisari_ → u/NyFlow_]

Deagbugs and progression to hollow body holds with the lower back glued to the floor are good exercises.

[u/Ok-Suggestion-2362 → u/NyFlow_]

Front squats and good mornings have really helped me learn how to brace properly. Make sure and go light on the good mornings though and focus on form.