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Waist · Cable
Cable Standing Crunch
Cable Standing Crunch is a beginner isolation strength exercise that works the abs (waist), with the obliques, hip flexors and lower back assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Core · Rectus Abdominis, Transversus Abdominis
Secondary muscles
- Obliques · External Oblique, Internal Oblique
- Hip Flexors · Iliopsoas
- Lower Back · Erector Spinae
How to do Cable Standing Crunch
- Stand facing away from a high cable pulley with the rope positioned behind your neck. Hold the rope with arms beside your head with your feet shoulder width apart and a slight bend in your knees.
- Contract your abdominal muscles and curl your torso downward by bringing your rib cage toward your pelvis while keeping your hips nearly stationary.
- Pause briefly at the bottom while squeezing your abdominal muscles.
- Slowly return your torso to the starting position with control and repeat for the desired number of repetitions.
Form tips
- Keep your hands beside your head without pulling on the rope with your arms.
- Flex your spine to initiate the movement instead of hinging at your hips.
- Keep your neck in a neutral position and avoid excessive forward head movement.
- Inhale as you return to the starting position and exhale as you curl your torso downward.
Cable Standing Crunch alternatives
More abs exercises
Cable Standing Crunch FAQ
What muscles does Cable Standing Crunch work?
Cable Standing Crunch mainly works the abs in the waist (Rectus Abdominis and Transversus Abdominis). The obliques, hip flexors and lower back work as secondary muscles.
What equipment do you need for Cable Standing Crunch?
You need a cable.
How many sets and reps of Cable Standing Crunch should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable Standing Crunch good for beginners?
Yes. Cable Standing Crunch is rated beginner, so it's a sound choice while you learn to train the abs.
How many calories does Cable Standing Crunch burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Cable Standing Crunch?
Other exercises for the abs include Standing Oblique Crunch, Crunch With Medicine Ball, Dumbbell Suitcase Crunch and Oblique Crunch.
For developers
Use Cable Standing Crunch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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