Core / Beginner / Isolation (single joint)

Cable Reverse Crunch

A cable isolation exercise for the abs, with the hip flexors assisting.

At a glance

Primary

Abs

Secondary

Hip flexors

Equipment

Cable station

Movement pattern

Hip flexion, Trunk flexion

Level

Beginner

Type

Core, Isolation (single joint)

How to do it

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

Common mistakes

• ✗ Pulling with the arms and hinging at the hips.

  Why it hurts: It becomes a hip movement and the abs do little.

  ✓ Instead: Keep the hips fixed and curl the ribcage down toward the pelvis.

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