Kneeling cable crunch

The kneeling cable crunch is a popular core isolation exercise using a rope attachment and cable stack while kneeling on the floor. It primarily targets the rectus abdominis or "six-pack" muscles, but also strengthens the deep core muscles. It is most commonly performed early in an ab workout, usually in moderate to high reps, such as 8-12 reps per set or higher.

Benefits

Great way to load abs with weight that can be tracked and increased over time
Greater range of motion than a traditional sit-up or crunch
Weighted ab training can increase core definition in addition to strength

Type: Strength
Main Muscle Worked: Abdominals
Equipment: Cable
Level: Intermediate

8.9

Average

Kneeling cable crunch Images

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Kneeling cable crunch Instructions

Kneel below a high pulley that contains a rope attachment.
Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise with a handle instead so that you can concentrate on each side of the abs separately by performing the exercise to the side.