Cable Reverse Crunch
Cable Reverse Crunch pairs unbroken cable tension with bracing strength that carries over — ready for real load and honest reps.
How to do Cable Reverse Crunch
- Attach a cable to a low pulley and lie down facing up on a mat.
- Hold the cable with both hands and extend your arms straight up towards the ceiling.
- Bend your knees and lift your legs up, bringing your thighs towards your chest.
- While keeping your upper body stable, curl your pelvis up towards your chest, lifting your hips off the mat.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Cable Reverse Crunch Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Step back until the stack never rests at the top.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Stretch the return phase before adding weight.
Common Cable Reverse Crunch Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Cable Reverse Crunch
Swap Cable Reverse Crunch For
Cable Reverse Crunch — Frequently Asked Questions
How do you do the Cable Reverse Crunch?
Attach a cable to a low pulley and lie down facing up on a mat. Hold the cable with both hands and extend your arms straight up towards the ceiling. Bend your knees and lift your legs up, bringing your thighs towards your chest. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Reverse Crunch work?
The Cable Reverse Crunch primarily targets the abs. It is classified as a core exercise and is performed with a cable machine.
How many sets and reps of the Cable Reverse Crunch should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Reverse Crunch good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable Reverse Crunch?
Try the Standing Wheel Rollerout, Potty Squat or the Kettlebell Windmill. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
