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Cable Kneeling Crunch (VERSION 2)

Cable Kneeling Crunch (VERSION 2)

The Cable Kneeling Crunch (VERSION 2) is an advanced abdominal exercise that targets the rectus abdominis and the obliques. This variation of the cable kneeling crunch provides an intense workout for your core, helping to strengthen and tone your midsection. To perform the Cable Kneeling Crunch (VERSION 2), you will need a cable machine with a rope attachment. Begin by setting the cable at a height just above your head and attaching the rope to the pulley. Kneel down facing away from the machine and grab the rope with both hands, making sure your elbows are bent and your hands are positioned near your forehead. Engage your core and maintain good posture throughout the exercise. As you exhale, slowly contract your abdominal muscles and bend forward at the waist, bringing your elbows down towards your thighs. Focus on using your abs to initiate the movement, rather than relying on momentum or pulling with your arms. Pause for a moment at the bottom of the movement, feeling the tension in your abs, and then slowly return to the starting position as you inhale. Repeat for the recommended number of repetitions. Including the Cable Kneeling Crunch (VERSION 2) in your workout routine can help improve your core strength and stability, enhance your posture, and contribute to a sculpted midsection. Just remember to start with lighter weights and gradually increase the resistance as you become more comfortable and stronger.


  • Attach a rope handle to a high pulley on a cable machine.
  • Kneel on the floor facing the weight stack with about a foot's distance between yourself and the machine.
  • Hold the rope handle above your head with your arms extended and your hands positioned slightly wider than shoulder-width apart.
  • Engage your core and exhale as you contract your abs, bringing your elbows towards your thighs.
  • Inhale as you slowly return to the starting position, maintaining control throughout the movement.
  • Repeat for the recommended number of repetitions.
  • Remember to keep your back straight and avoid using momentum to complete the exercise.

Tips & Tricks

  • Engage your core muscles throughout the entire exercise to maximize effectiveness.
  • Start with lighter weight and gradually increase as you become stronger.
  • Maintain control and focus on the mind-muscle connection to target the abdominal muscles.
  • Breathe out as you contract your abs and breathe in as you return to starting position.
  • Avoid pulling on the cable with your arms and instead rely on your abs to perform the movement.
  • Keep your hips and lower back stable by engaging your glutes and maintaining proper alignment.
  • Use a slow and controlled motion to prevent momentum and ensure proper form.
  • To add variation, try performing the exercise with a twist to target your obliques.
  • Combine this exercise with other core exercises for a well-rounded abdominal workout.
  • Remember to always listen to your body and consult with a professional if you experience any pain or discomfort.

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