Smart Workout Diary

Cable Reverse Crunch

The cable reverse crunch is a lying abdominal exercise in which you curl the pelvis up toward the rib cage against cable resistance. It primarily trains the rectus abdominis, with the lower abdominal region emphasized, while the hip flexors assist. It supports abdominal strength and controlled trunk and pelvic movement.

Demonstration

Cable Reverse Crunch — demonstration 1
Cable Reverse Crunch — demonstration 2

Instructions

  1. Set a low cable pulley and attach ankle straps or a secure cable attachment to both ankles. Select a light load that you can control without swinging.
  2. Lie on your back with your feet toward the pulley, knees bent about 90 degrees, and arms braced comfortably on the floor or a stable support.
  3. Exhale and curl your pelvis by drawing your knees toward your chest and lifting your tailbone slightly from the floor. Keep the movement smooth and controlled.
  4. Lower slowly until your hips return to the floor and your knees are again over your hips. Do not let the weight stack pull you into an exaggerated lower-back arch; repeat for the planned repetitions.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Think pelvic curl, not a leg swing. Lift the tailbone using your abs rather than throwing the knees upward.
  2. Keep the range controlled. Stop before your lower back arches or the cable loses steady tension.
  3. Use a modest load. Increase resistance only when you can lower each repetition slowly without pulling through the hip flexors.
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