Cable Reverse Crunch tutorial
The cable reverse crunch targets the lower abs by curling the pelvis toward the chest against cable resistance. The constant cable tension allows gradual progression and makes it more challenging than the bodyweight version.
How to perform
- Set the pulley at the lowest position and attach a rope or ankle strap.
- Lie on your back with your feet toward the machine and attach the rope or strap to your feet.
- Bend your knees to about 90 degrees and place your hands by your sides or hold a fixed support.
- Contract your abs to lift your hips off the floor and pull your knees toward your chest.
- Pause briefly at the top and squeeze your abs.
- Lower your hips slowly and under control back to the floor.
Breathing: Exhale as you curl your knees toward your chest and inhale as you return.
Key tips
- Focus on lifting the pelvis off the floor, not just moving the legs.
- Keep your lower back close to the floor throughout.
- Use a light weight so your abs, not your hip flexors, do the work.
Common mistakes
- Swinging the legs and using momentum.
- Dropping the legs quickly on the way back.
- Arching the lower back at the bottom.
Safety: People with low-back pain or a hernia should use very light weight and stop if they feel back pain or pressure in the abdomen.
Abs and corePrimary muscle
CableEquipment
IntermediateLevel
GymLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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