Animated GIF · Available via API
gif_boxCable Kneeling Crunch
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
CableCategory
cardio
Mechanic
isolation
Cal/min
9.8
Force
push
Cable Kneeling Crunch is a intermediate single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using cable, it falls under the cardio category. Secondary muscles engaged include Obliques.
list_alt Step-by-Step Instructions
Attach a rope handle to a high pulley and kneel down facing away from the machine.
Hold the rope handle with both hands and place it behind your head, keeping your elbows out to the sides.
Keeping your hips stationary, flex your waist and crunch your torso down towards your thighs.
Pause for a moment at the bottom, then slowly return to the starting position.
Repeat for the desired number of repetitions.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Abs — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Standing too close to or too far from the pulley, which changes the resistance curve and can take tension off the target muscle at the top or bottom of the rep.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Cable Kneeling Crunch is classified as a Intermediate cardio exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Waist movements first. It fits well in programs focused on cardio training and pairs naturally with other Waist movements in a balanced routine.
grid_view More Waist Exercises
Use this data in your app
Access Cable Kneeling Crunch and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.
Fetch by exercise ID
Browse Waist exercises