Cable Reverse Crunch
Core · Cable · Beginner
How to do it
- Attach a cable to a low pulley and lie down facing up on a mat.
- Hold the cable with both hands and extend your arms straight up towards the ceiling.
- Bend your knees and lift your legs up, bringing your thighs towards your chest.
- While keeping your upper body stable, curl your pelvis up towards your chest, lifting your hips off the mat.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Abs
Secondary: Hip Flexors
Is your Cable Reverse Crunch good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 24 kg |
| Novice | 32.5 kg |
| Intermediate | 41 kg |
| Advanced | 53 kg |
| Expert | 65 kg |
| Veteran | 79.5 kg |
| Elite | 94 kg |
| Master | 110 kg |
| Apex | 126 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Cable Reverse Crunch.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Letting the weight stack pull you out of position. Keep tension on the cable and return each Cable Reverse Crunch rep under control.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your abs.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Cable Reverse Crunch FAQ
What muscles does the Cable Reverse Crunch work?
The primary target is abs. It also involves hip flexors while you keep the movement controlled.
How many sets and reps should I do for the Cable Reverse Crunch?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Cable Reverse Crunch strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.