Cable Kneeling Crunch

A high-tension abdominal exercise. Kneeling allows for a greater range of motion and the ability to add significant resistance to the rectus abdominis.

Exercise Details

Level
Intermediate
Body Area
core
Type
core
Required Equipment
Cable Machine with Rope Attachment
Cable Machine with Rope Attachment
Target Muscle Groups
Primary
Abs
Secondary
Back

Setup

Attach a rope to a high pulley. Kneel down and hold the rope ends by your ears. Position your hips high and keep your core braced.

Instructions

1. Crunch your torso downward, bringing your elbows toward your knees.
2. Flex your spine by contracting your abs.
3. Exhale at the bottom of the movement.
4. Slowly return to the starting position, maintaining tension.
5. Do not use your hips to pull.

Common Mistakes

1. Using the hips/glutes to move the weight.
2. Pulling with the arms.
3. Keeping the back too straight.

Alternative Exercises

Wipers
Intermediate / Bodyweight-only / Abs / isolation
An advanced rotational core exercise targeting the obliques and transverse abdominis. It builds extreme rotational control and stability.
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Weighted Crunch
Intermediate / Dumbbells / Abs / core
A resistance-based abdominal exercise designed to build muscle thickness. Adding weight forces the rectus abdominis to work harder against gravity for maximum hypertrophy.
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