Cable Reverse Crunch

Cable Reverse Crunch is a beginner-level isolation in the strength category that primarily works the abs. It is performed with cable.

How to do it

1. 1Connect an ankle strap attachment to a low pulley cable and position a mat on the floor in front of it.
2. 2Sit down with your feet toward the pulley and attach the cable to your ankles.
3. 3Lie 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. 4With your hands behind your head, bring your knees inward to your torso and elevate your hips off the floor.
5. 5Pause 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. 6Repeat the same movement to failure.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.