Cable Reverse Crunch
Also known as: reverse cable crunch, cable reverse crunches, ankle strap reverse crunch
- Secondary muscles
- Hip Flexors
- Body part
- Core
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Lying by the low pulley with the cable held at arm's length overhead, you add a pull the trunk has to fight while the pelvis curls off the mat, so the reverse crunch stops being a bodyweight-only move. Small jumps matter here - one plate on the stack changes the feel more than it would on any pressing exercise.
How to 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.
- 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.
Tip: Breathe out as you crunch and let the last bit of air leave the lungs at the top of each rep.
Muscles worked
Primary
Abs · Core
The rectus abdominis shortens to bend the spine forward, and each rep should end with the upper abs fully contracted and the ribs pulled down.
Secondary
- Hip Flexors — The hip flexors take over if your feet are anchored and you come up too high; keep the range short to leave them out.
Common mistakes
- Pulling on the neck — hands behind the head should support, not yank; keep the elbows wide and the chin about a fist away from the chest.
- Sitting all the way up — a crunch is a curl of the ribs toward the pelvis, not a sit-up; the lower back should stay on the floor the whole time.
- Cranking out fast reps — momentum does the work if you bounce; lift to a squeeze, hold for a count and lower slowly.
- Never adding load — once bodyweight reps get easy, hold a plate on the chest or use a cable rather than doing sets of 50.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Crunches close out a session after the heavy work, or they can fill the rest periods between sets of a lift that does not need much bracing. Pair a cable crunch with a cable side bend on the same stack.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Cable Reverse Crunch work?
The Cable Reverse Crunch primarily works the abs. It also involves the hip flexors, which assist the movement and stabilise the joints.
Is the Cable Reverse Crunch good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Cable Reverse Crunch with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Cable Reverse Crunch?
If you cannot do the Cable Reverse Crunch, try the Reverse Crunch, the Suspension Knee Tuck or the Decline Crunch. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Cable Reverse Crunch, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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