Waist Exercise · Cable

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Cable Reverse Crunch

Category

Waist

Equipment

Cable

Target

Abs

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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 face up on a mat.
2. Hold the cable with both hands and extend your arms straight up toward the ceiling.
3. Bend your knees and lift your legs, bringing your thighs toward your chest.
4. Keeping your upper body stable, curl your pelvis up toward your chest, lifting your hips off the mat.
5. Pause briefly at the top, then slowly lower your hips back down to the starting position.
6. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Muscles Worked

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

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Equipment Alternatives

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

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