Cable Reverse Crunch
How to do it
Starting position
- Attach the strap to the low cable pulley.
- Lie down facing away from the cable and attach the strap to your ankles.
- Bring your legs together and bend your knees to 90 degrees.
- Place both hands on the floor to stabilize your upper body.
Movement
- Engage your lower abs and pull your knees toward your chest.
- Lift your hips and strongly contract your abs.
- Slowly lower your legs back to the starting position.
Breathing
Exhale as you pull your legs in, and inhale as you lower them.
Cautions
- If you use momentum, it strains your lower back, so be careful.
- When lowering your legs, make sure your lower back does not lift.
Exercise info
| Primary muscles |  Abs |
|---|---|
| Secondary muscles | Obliques · Quads |
| Equipment |  Cable machine |
| Movement pattern | Core |
| Rep range | 10–20 reps |
23 similar exercises
Representative exercise: Cable Reverse Crunch
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- Weighted Dumbbell Lying Flat Hip Raise
- Machine Ab Swing
- Pulse-Up
- Reverse Crunch
- Hip Raise (Bent Knee)
- Reverse Crunch Leg Drop
- Lying Reverse Frog Crunch
- Lying Straight-Leg Reverse Crunch
- Leg Raise Hip Lift
- Lying Leg Hip Raise
- Lying Hip Knee Raise
- Lying Quarter Hip Raise
- Ab Coaster Crunch
- Cable Tuck Reverse Crunch
- Band Reverse Crunch
- Incline Hip Raise
- Decline Leg Hip Raise
- Incline Straight Leg Hip Raise
- Cable Single Leg Tuck Reverse Crunch
- Decline Bent Leg Reverse Crunch
- Suspension Reverse Crunch
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–20 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Lying Toe TapEasierDead BugEasierCable Decline CrunchHarderCable Hanging Leg RaiseHarderDecline Sit-UpSimilar exerciseMachine Lying CrunchSimilar exerciseBarbell RolloutSimilar exerciseDumbbell Overhead Sit-upSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.