Cable Kneeling Crunch

Cable Kneeling Crunch

The Cable Kneeling Crunch is an effective exercise that targets the abdominal muscles, particularly the rectus abdominis. This exercise utilizes a cable machine, which provides resistance throughout the movement to challenge and strengthen the core muscles. It is a great exercise for those looking to build a strong and defined midsection. To perform the Cable Kneeling Crunch, you will need to attach a rope handle to a high pulley on a cable machine. Begin by setting the appropriate weight on the machine based on your ability and fitness level. Kneel down facing away from the machine and grab the rope handle with both hands, placing them behind your head. From this starting position, you will engage your core and exhale as you crunch downwards, bringing your elbows towards your knees. Make sure to keep your back straight and avoid pulling on your neck with your hands. Focus on using your abdominal muscles to initiate the movement and create a strong contraction. As you reach the bottom of the movement, inhale and slowly return to the starting position with controlled movement. Ensure that you do not fully relax your abs at the top and maintain tension throughout the exercise for optimal results. Incorporating the Cable Kneeling Crunch into your workout routine can help build a stronger core, improve abdominal definition, and enhance overall stability. It is essential to perform this exercise with proper form and technique to maximize its benefits and minimize the risk of injury. As with any exercise, consult with a fitness professional to ensure it suits your individual needs and abilities. Keep challenging yourself by progressively increasing the weight and intensity as you become stronger and more comfortable with the exercise.


  • Start by attaching a handle to a high pulley on a cable machine.
  • Kneel down facing away from the cable machine and grab the handle with both hands, placing them just above your shoulders.
  • Keep your elbows slightly bent and your upper arms parallel to the floor throughout the exercise.
  • Engage your core muscles by pulling your belly button towards your spine.
  • Exhale and slowly crunch your chest downward, bringing your elbows towards your thighs.
  • Pause for a moment and contract your abs at the bottom of the movement.
  • Inhale and slowly return to the starting position, keeping your core engaged and maintaining control.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise to target the abdominal muscles effectively.
  • Engage the core by actively contracting the abdominal muscles during the movement.
  • Use a controlled and slow tempo to maximize muscle activation and minimize the risk of injury.
  • Exhale as you crunch forward to fully contract the abdominal muscles.
  • Avoid pulling on the cable with the arms, and instead, focus on using the core to generate movement.
  • Increase the resistance gradually as you get stronger to continue challenging your abdominal muscles.
  • Perform a full range of motion by crunching forward until you feel a strong contraction in the abs.
  • Pair the Cable Kneeling Crunch with other core exercises for a well-rounded workout.
  • Ensure that your back is straight and aligned with your hips and knees throughout the exercise.
  • Listen to your body and rest as needed to prevent overtraining.


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