Cable Reverse Crunch
The Cable Reverse Crunch isolates the Abdominals through a controlled range of motion. This beginner-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Cable Reverse Crunch work?
The Cable Reverse Crunch primarily targets the Abdominals. It's an effective isolation exercise for building abdominals strength.
Is the Cable Reverse Crunch good for beginners?
Yes, the Cable Reverse Crunch is suitable for beginners. Start with light weight to master the 6-step form before adding load.
What equipment do I need for the Cable Reverse Crunch?
You need cable to perform the Cable Reverse Crunch. Most commercial gyms will have this available.
Track Your Progress
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