Cable Reverse Crunch
How to do the Cable Reverse Crunch
- 1
Connect an ankle strap attachment to a low pulley cable and position a mat on the floor in front of it.
- 2
Sit down with your feet toward the pulley and attach the cable to your ankles.
- 3
Lie down, elevate your legs and bend your knees at a 90-degree angle. Your legs and the cable should be aligned. If not, adjust the pulley up or down until they are.
- 4
With your hands behind your head, bring your knees inward to your torso and elevate your hips off the floor.
- 5
Pause for a moment and in a slow and controlled manner drop your hips and bring your legs back to the starting 90-degree angle. You should still have tension on your abs in the resting position.
- 6
Repeat the same movement to failure.
How to program the Cable Reverse Crunch
Sets and reps
As an isolation movement, the Cable Reverse Crunch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Cable Reverse Crunch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Cable Reverse Crunch into a plan
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Frequently asked questions
What muscles does the Cable Reverse Crunch work?
The Cable Reverse Crunch primarily targets the Abdominals.
What equipment do I need for the Cable Reverse Crunch?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Cable Reverse Crunch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
