Cable Reverse Crunch

Abdominals

Cable Reverse Crunch

LevelBeginner EquipmentCable MechanicIsolation ForcePull

A lying cable crunch where you curl your hips toward your ribs against a low pulley, emphasizing the lower abs.

Strength

Primary musclesAbdominals

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.7 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked4 %

Effort during a set3.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Attach an ankle strap to a low pulley and secure it around both ankles.
2Lie on your back with your head toward the stack and hold a bench leg or the machine for stability.
3Bring your knees up so your hips are bent at about 90 degrees.

How to perform

1Brace your abs and curl your pelvis up off the floor.
2Lift your hips toward your ribs rather than swinging your legs.
3Pause at the top with your abs tight.
4Lower your hips slowly without letting the weight stack touch.