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Core · Cable
Kneeling Cable Crunch
How to do the Kneeling Cable Crunch with good form: step-by-step technique, the muscles it works (abs), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Abs
How to do it
- Attach a triceps rope to a high cable pulley and kneel on the floor facing the weight stack about two feet away.
- Grasp the ends of the rope and pull them down so your hands are locked beside the sides of your head or neck.
- Keep your hips locked and stationary directly above your knees throughout the movement.
- Exhale as you flex your spine, curling your chest downward toward your thighs and bringing your elbows toward your knees.
- Squeeze your abdominals hard at the bottom of the crunch for one second.
- Return slowly to the upright kneeling starting position, resisting the weight stack.
Coaching cues
- Hips stay locked over the knees
- Curl the spine, don't just bend at the hips
- Squeeze abs at the bottom
Common mistakes
- Sitting back onto the heels, turning the movement into a hip hinge rather than an abdominal curl
- Pulling with the arms and shoulders instead of flexing the spine
- Using excessive weight that requires momentum
Equipment and setup
Cable station, rope attachment
High cable pulley with a triceps rope attachment, kneeling facing the tower.
Also known as: Cable Crunch, Rope Cable Crunch
Track your Kneeling Cable Crunch in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
