Cable Kneeling Crunch
Also known as: kneeling cable crunch
Skip the guesswork: Cable Kneeling Crunch leans on unbroken cable tension for bracing strength that carries over.
How to do Cable Kneeling Crunch
- 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.
Cable Kneeling Crunch Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Stretch the return phase before adding weight.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable Kneeling Crunch Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Skipping warm-up sets and starting at working weight
Run two light build-up sets so the first hard set is not the first rep.
Easier and Harder Than Cable Kneeling Crunch
Swap Cable Kneeling Crunch For
Cable Kneeling Crunch — Frequently Asked Questions
How do you do the Cable Kneeling Crunch?
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. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Kneeling Crunch work?
The Cable Kneeling Crunch primarily targets the abs. It is classified as a core exercise and is performed with a cable machine.
How many sets and reps of the Cable Kneeling Crunch should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Kneeling Crunch good for beginners?
Yes. The Cable Kneeling Crunch is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Cable Kneeling Crunch?
Try the Arms Overhead Full Sit-up (male), Barbell Press Sit-up or the Dumbbell Side Bend. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Kneeling Crunch the same as the kneeling cable crunch?
Yes. The Cable Kneeling Crunch is also commonly called the kneeling cable crunch. Different gyms and training programs label it differently, but "kneeling cable crunch" refer to this same movement.
