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Waist · Cable
High Cable Kneeling Crunch
High Cable Kneeling Crunch is a beginner isolation strength exercise that works the abs (waist), with the hip flexors 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
- Abdominals · Rectus Abdominis
Secondary muscles
- Abdominals · Obliques
- Hip Flexors · Iliopsoas
How to do High Cable Kneeling Crunch
- Attach a rope handle to a high pulley on a cable machine. Kneel down facing the machine, holding the rope handles with both hands, and position them close to your head.
- Keep your back straight and engage your core muscles topull the rope down by crunching your torso towards your knees, bringing your elbows towards your thighs.
- Just before your elbows touch your thighs, return to the starting position with control, keeping the tension on the cable.
- Repeat for the desired number of repetitions.
Form tips
- Ensure your knees are firmly planted on the floor for stability.
- Keep your hips stable and avoid using momentum.
- Exhale as you crunch down and inhale as you return to the starting position.
High Cable Kneeling Crunch alternatives
More abs exercises
High Cable Kneeling Crunch FAQ
What muscles does High Cable Kneeling Crunch work?
High Cable Kneeling Crunch mainly works the abs in the waist (Rectus Abdominis). The hip flexors work as secondary muscles.
What equipment do you need for High Cable Kneeling Crunch?
You need a cable.
How many sets and reps of High Cable Kneeling 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 High Cable Kneeling Crunch good for beginners?
Yes. High Cable Kneeling Crunch is rated beginner, so it's a sound choice while you learn to train the abs.
How many calories does High Cable Kneeling 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 High Cable Kneeling Crunch?
Other exercises for the abs include High Resistance Band Kneeling Crunch, Band Kneeling Crunch, Crunch With Medicine Ball and Crunch Floor.
For developers
Use High Cable Kneeling 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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