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Cable Reverse Crunch

A beginner strength exercise for the abs, done with a cable.

Cable Reverse Crunch: starting positionCable Reverse Crunch: finishing position
Main muscles
Abs
Equipment
Cable
Level
Beginner
Type
Isolation
Movement
Pull

How to do the Cable Reverse Crunch

  1. Connect an ankle strap attachment to a low pulley cable and position a mat on the floor in front of it.
  2. Sit down with your feet toward the pulley and attach the cable to your ankles.
  3. Lie down, elevate your legs and bend your knees at a 90-degree angle. Your legs and the cable should be aligned. If not, adjust the pulley up or down until they are.
  4. With your hands behind your head, bring your knees inward to your torso and elevate your hips off the floor.
  5. Pause for a moment and in a slow and controlled manner drop your hips and bring your legs back to the starting 90-degree angle. You should still have tension on your abs in the resting position.
  6. Repeat the same movement to failure.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Cable Reverse Crunch

Questions

What muscles does the Cable Reverse Crunch work?

Mainly the abs.

Is the Cable Reverse Crunch good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Cable Reverse Crunch?

Good alternatives that train the abs: Bosu Ball Cable Crunch With Side Bends, Cable Crunch, Cable Seated Crunch or Kneeling Cable Crunch With Alternating Oblique Twists.

How many sets and reps of the Cable Reverse Crunch should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).