PlanWorkouts

Exercise 0873 · REF RqOtqD7

Cable Reverse Crunch exercise animation

Cable Reverse Crunch

Category
Waist
Equipment
Cable
Target
Abs

Anchoring the feet or using a low cable for resistance turns a bodyweight reverse crunch into a loaded one, adding resistance specifically to the lower ab and hip flexor curl that a standard reverse crunch trains with just gravity. It's a way to keep progressing an exercise that otherwise plateaus quickly once bodyweight reps get easy. Lifting the hips with a slow, controlled curl — not a kick — is what keeps the tension on the abs.

How to Do the Cable Reverse Crunch

  1. Attach a cable to a low pulley and lie down facing up on a mat.
  2. Hold the cable with both hands and extend your arms straight up towards the ceiling.
  3. Bend your knees and lift your legs up, bringing your thighs towards your chest.
  4. While keeping your upper body stable, curl your pelvis up towards your chest, lifting your hips off the mat.
  5. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Reverse Crunch primarily targets the Abs, with Hip Flexors as the primary synergist muscle group.

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Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have cable? These target the same abs with different equipment.

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs

FAQ

What muscles does the Cable Reverse Crunch work?
The Cable Reverse Crunch primarily targets the abs, with the hip flexors as the main supporting muscle group.
What equipment do I need for the Cable Reverse Crunch?
The Cable Reverse Crunch is done with a cable.
What's a good alternative to the Cable Reverse Crunch?
If you don't have access to a cable, the 3/4 Sit-Up targets the same abs using body weight instead.