Cable Kneeling Crunch

Muscles worked

Setup

1. Attach a rope handle to a high pulley and select a moderate weight.
2. Kneel down approximately 2-3 feet away from the machine, facing the stack.
3. Grasp the rope and pull it down so your hands are positioned against your forehead or tucked beside your ears.
4. Position your hips high and slightly back, ensuring your thighs remain nearly vertical throughout the set.

How to do it

1. Exhale and flex your spine to 'curl' your torso downward, bringing your elbows toward your mid-thighs.
2. Focus on pulling with your abdominals, keeping your hips locked in place to avoid using your hip flexors.
3. Squeeze your abs at the bottom of the movement for a one-second peak contraction.
4. Inhale and slowly return to the starting position, allowing the weight to stretch your abs without letting the stack touch.

Form checklist

• Keep your hips stationary; do not sit back on your heels as you crunch.
• Maintain the rope's position relative to your head to ensure the core does the work, not the arms.
• Tuck your chin slightly to maintain a neutral cervical spine.
• Focus on rounding the back (spinal flexion) rather than hinging at the waist.

Pro tips

• Think about bringing your ribcage down toward your pelvis rather than just moving your head toward the floor.
• Keep your elbows tucked in to minimize lat and tricep involvement.
• Visualize your spine curling like a carpet to maximize the recruitment of the rectus abdominis.

Make it harder

• Incorporate a slight twist at the bottom of each rep, bringing the opposite elbow toward the opposite knee to increase oblique activation.
• Perform the movement with a 3-second eccentric (negative) phase to maximize time under tension.

Frequently asked

What muscles does the cable kneeling crunch work?

The cable kneeling crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the cable kneeling crunch?

The cable kneeling crunch uses cable and rope.

Is the cable kneeling crunch good for beginners?

The cable kneeling crunch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals