Cable Tuck Reverse Crunch
Use unbroken cable tension to build a trunk that resists rather than folds: Cable Tuck Reverse Crunch closes out a session in minutes.
How to do Cable Tuck Reverse Crunch
- Attach a cable to a low pulley and lie down on a mat facing up.
- Hold the cable with both hands and extend your arms straight up above your chest.
- Bend your knees and lift your legs up, bringing your knees towards your chest.
- At the same time, curl your pelvis up towards your chest, lifting your hips off the ground.
- Pause for a moment at the top, then slowly lower your legs and hips back down to the starting position.
- Repeat for the desired number of repetitions.
Cable Tuck Reverse Crunch Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Stretch the return phase before adding weight.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable Tuck Reverse Crunch Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Easier and Harder Than Cable Tuck Reverse Crunch
Swap Cable Tuck Reverse Crunch For
Cable Tuck Reverse Crunch — Frequently Asked Questions
How do you do the Cable Tuck Reverse Crunch?
Attach a cable to a low pulley and lie down on a mat facing up. Hold the cable with both hands and extend your arms straight up above your chest. Bend your knees and lift your legs up, bringing your knees 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 Tuck Reverse Crunch work?
The Cable Tuck 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 Tuck Reverse Crunch should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Tuck 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 Tuck Reverse Crunch?
Try the Stability Ball Crunch (full Range Hands Behind Head), Smith Hip Raise or the Barbell Seated Twist. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
