Cable Kneeling Crunch
Cable Kneeling Crunch Video Guide
The cable kneeling crunch is a core-focused movement that targets the rectus abdominis, obliques, and deeper stabilisers like the transverse abdominis. Unlike bodyweight crunches, cable crunches create adjustable resistance through the cable machine, allowing progressive overload and full contraction through the entire range of motion.
Using the rope attachment or a straight bar lets you control tension, reduce reliance on the hip flexors, and keep the abs working instead of the arms. This makes the exercise one of the most effective core exercises for building midsection strength and stability.
The kneeling cable crunch keeps the lower body pinned to the ground, helping you flex the torso properly and maintain stability at the hips, glutes, and shoulders. When performed with the right load, it delivers a stronger contraction than nearly any other ab movement — especially compared to flat bodyweight variations.
How to Perform the Cable Kneeling Crunch:
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Attach the rope to the high cable pulley, then kneel facing the stack. Grab the rope and bring it beside your head.
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Set your starting position: hips stacked over your knees, feet on the ground, and elbows close. Keep tension on the weight stack before you start.
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Begin the crunch by flexing your torso, pulling your elbows toward your waist. Focus on curling your spine — not pulling with your arms.
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Hold for a full contraction, squeeze the abs, and exhale at the bottom.
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Slowly lower yourself back to the start, resisting the movement and avoiding momentum.
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Repeat for your target reps, keeping the motion tight and controlled.
Personal Trainer Notes:
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If you feel your hip flexors taking over, use less weight — too much weight is the most common error.
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Keep the rope close to the head to stop the arms from pulling.
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Maintain tension from start to finish; don’t let the pin rest on the stack.
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Keep glutes lightly engaged to stabilise the legs and avoid shifting backwards.
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Think about curling down, not bending at the waist.
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If your form breaks, switch to a lighter load or use a resistance band alternative.
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Alternative Ab Exercises
Dead Bug
The Cable Kneeling Crunch targets the entire rectus abdominis and obliques. Using the cable adds constant tension, ideal for developing core strength and definition.
Front Plank
The Front Plank strengthens the entire core, including abs, obliques, lower back, and shoulders. It builds endurance and stability, key for balance and performance in all strength exercises.
Standing Wheel Rollout
The Standing Wheel Rollout is an advanced core movement that heavily activates the abs, shoulders, and lats. It builds serious core strength and stability when performed under control.
Weighted Russian Twist (Legs Up)
This variation of the Russian Twist targets the obliques, rectus abdominis, and hip flexors. Elevating the legs increases core activation while the added weight boosts resistance.
Cable Vertical Pallof Press
The Cable Vertical Pallof Press strengthens the deep core stabilisers, including obliques and transverse abdominis. It’s excellent for anti-rotation strength and stability under tension.
Hollow Hold
The Hollow Hold is a bodyweight core exercise that builds isometric strength through the abs and hip flexors. It’s a key move for gymnasts and athletes aiming for superior core control.
Hanging Leg Hip Raise
The Hanging Leg Hip Raise strengthens the lower abs, hip flexors, and grip. It enhances core strength and control, improving performance in compound lifts and gymnastic movements.
Weighted Decline Sit-up
This advanced ab move targets the entire rectus abdominis while challenging stabilisers. Adding weight increases resistance, promoting stronger and more defined abs.
Hanging Toes to Bar
The Hanging Toes to Bar develops advanced core strength, flexibility, and control. It engages abs, hip flexors, and lats, making it a full upper-body challenge.
Cable Kneeling Crunch FAQs
Yes — cable crunches deliver constant tension and let you overload the abdominal muscles, producing stronger contractions than standard crunches or reverse plank variations.
Stay tall in the starting position, hold the rope attachment by your head, flex the core, and curl down through the spine. Avoid pulling with the arms.
Mainly the rectus abdominis and obliques, with stabilisation from the transverse abdominis, glutes and shoulders.
Choose a weight that lets you perform 12–15 controlled reps. If the movement becomes an arm pull, reduce the resistance.
Yes — the cable machine provides progressive overload, constant tension, and better midsection engagement.
Yes. Start light or use a band until you can maintain stability without pulling with your arms.
Yes — rope crunches, reverse kneeling cable crunch, and banded crunches are common alternatives if the cable station is taken.
