Cable Reverse Crunch
Description
The cable reverse crunch is a loaded reverse crunch where you anchor a cable to your feet (via ankle attachments) and pull your knees toward your chest while lifting your hips off the floor against the cable resistance. The added load progressively overloads the lower abs beyond what bodyweight reverse crunches can.
Equipment Required
Cable Reverse Crunch Instructions
- Attach an ankle strap to a low cable pulley.
- Lie on your back facing away from the cable. Loop the strap around both ankles.
- Move away from the cable until the cable is taut with knees bent at 90 degrees.
- Place your hands at your sides for stability.
- Brace your core. Press your lower back into the floor.
- Pull your knees toward your chest by contracting your lower abs against the cable resistance.
- Lift your hips off the floor at the top to maximize the contraction.
- Lower under control back to the starting position. Use moderate weight.
Cable Reverse Crunch Form & Visual
Cable Reverse Crunch Benefits
- Adds loading to reverse crunches
- Targets the lower abs heavily
- Constant cable tension throughout
- Builds elite lower ab strength
- Easy to load progressively
- Useful when bodyweight reverse crunches are too easy
Cable Reverse Crunch Muscles Worked
- Rectus abdominis (lower fibers)
- Hip flexors
- Obliques
- Transverse abdominis
Cable Reverse Crunch Variations & Alternatives
- Bodyweight Reverse Crunch
- Decline Reverse Crunch
- Hanging Leg Raise
- Hanging Knee Raise
- Band Reverse Crunch
