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Cable Reverse Crunch

Performed in the reverse (supinated) grip variation, this variation primarily targets your Abdominals. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Isolation · Pull

Primary muscles: Abdominals

How to perform Cable Reverse Crunch

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

Frequently asked questions

What are the primary muscles targeted by the cable reverse crunch?

This exercise primarily targets the rectus abdominis, with a specific emphasis on the lower region of the abdominal wall. The cable provides constant tension throughout the movement that bodyweight variations lack.

How can I ensure proper form and maximize core engagement?

Focus on pulling your pelvis toward your ribcage by curling your lower back off the floor. Avoid using momentum or pulling with your hip flexors to move the weight.

What is a common mistake to avoid during this movement?

A frequent error is allowing the lower back to arch excessively as the legs extend. Maintain a flat back against the floor and stop the eccentric phase before your lumbar spine loses contact.

How should a beginner progress toward the cable version?

Beginners should master the standard floor reverse crunch using only bodyweight to establish the mind-muscle connection. Once you can perform 15 controlled repetitions, add the cable with light resistance.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions using a controlled tempo. Focus on a slow two-second eccentric phase to increase time under tension for the abdominal muscles.

Sample sets & reps for Cable Reverse Crunch

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • 3/4 Sit-Up — bodyweight
  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Air Bike — bodyweight

See all Abdominals exercises →

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