The cable reverse crunch is an abdominal exercise that utilizes a cable machine to add resistance to the traditional reverse crunch movement. It primarily targets the abs and also engages the hip flexors.
Also Works
Hip Flexors
How to Perform
1
Attach a cable to a low pulley and lie down facing up on a mat.
2
Hold the cable with both hands and extend your arms straight up towards the ceiling.
3
Bend your knees and lift your legs up, bringing your thighs towards your chest.
4
While keeping your upper body stable, curl your pelvis up towards your chest, lifting your hips off the mat.
5
Pause for a moment at the top, then slowly lower your hips back down to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Attach the cable to your ankles or hold it between your feet to add resistance to the pelvic curl.
•Keep your upper body stable on the mat and let only your pelvis and lower body move.
•Use light resistance and focus on the quality of the pelvic curl rather than loading heavy.
Common Mistakes
•Using too much cable weight, which causes the hip flexors to take over from the abs.
•Pulling with the arms to assist the crunch instead of keeping the upper body stable and driving with the abs.
•Not curling the pelvis off the mat far enough, which limits lower ab activation.