Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
IntermediateIsolationCable
Cable Reverse Crunch
Abs · Core
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 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.
Muscles worked
Primary
Abs
hip flexors
Secondary
hip flexors
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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