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Exercise 0175 · REF WW95auq

Cable Kneeling Crunch exercise animation

Cable Kneeling Crunch

Category
Waist
Equipment
Cable
Target
Abs

Kneeling for a cable crunch anchors the hips in place, so the abs have to do the work of flexing the spine rather than the hip flexors pulling the torso down toward the legs. That makes it a more targeted ab exercise than most weighted crunch variations, which often let the hip flexors quietly take over. Rounding through the upper back, not just bending forward, is what actually shortens the abs under load.

How to Do the Cable Kneeling Crunch

  1. Attach a rope handle to a high pulley and kneel down facing away from the machine.
  2. Hold the rope handle with both hands and place it behind your head, keeping your elbows out to the sides.
  3. Keeping your hips stationary, flex your waist and crunch your torso down towards your thighs.
  4. Pause for a moment at the bottom, then slowly return to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Kneeling Crunch primarily targets the Abs, with Obliques as the primary synergist muscle group.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have cable? These target the same abs with different equipment.

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs

FAQ

What muscles does the Cable Kneeling Crunch work?
The Cable Kneeling Crunch primarily targets the abs, with the obliques as the main supporting muscle group.
What equipment do I need for the Cable Kneeling Crunch?
The Cable Kneeling Crunch is done with a cable.
What's a good alternative to the Cable Kneeling Crunch?
If you don't have access to a cable, the 3/4 Sit-Up targets the same abs using body weight instead.