Cable Reverse Crunch

Muscles worked

Setup

1. Attach ankle straps to a low cable pulley and secure them to your ankles, or hook your feet into a rope attachment.
2. Lie on your back on a mat facing away from the cable machine.
3. Grasp a heavy object or the base of the cable machine behind your head to anchor your upper body.
4. Position yourself far enough away so that there is tension on the cable when your knees are bent at 90 degrees.

How to do it

1. Exhale and pull your knees toward your chest, focusing on curling your pelvis off the floor toward your ribcage.
2. Hold the peak contraction for one second, squeezing your lower abdominals tightly.
3. Inhale as you slowly lower your hips back to the floor and return your legs to the starting position.
4. Maintain a controlled 2-1-2 tempo, ensuring the weight stack does not touch down between reps.

Form checklist

• Keep your lower back pressed firmly into the floor as you extend your legs.
• Initiate the movement by tilting the pelvis, not by swinging the legs.
• Ensure your shoulder blades stay grounded and your neck remains relaxed.
• Avoid using your hip flexors to yank the weight; focus on the abdominal 'crunch' sensation.

Pro tips

• To maximize lower ab recruitment, focus on the 'posterior pelvic tilt'—think about pulling your belly button toward your spine before you lift your hips.
• Keep your knees tucked close to your torso throughout the movement to shift the load from the hip flexors to the rectus abdominis.

Make it harder

• Perform the exercise on a flat bench to allow your legs to drop slightly lower than hip level for a greater stretch.
• Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the cable reverse crunch work?

The cable reverse crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the cable reverse crunch?

The cable reverse crunch uses cable.

Is the cable reverse crunch good for beginners?

The cable reverse crunch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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