Form cues
- Ribs to hips
- Hips stay still
- Curl, don't hinge
- Keep neck neutral
Exercise
Cable Kneeling Crunch
Waist, cable
A kneeling cable ab exercise where you curl your torso downward against a high pulley to train the abs and obliques.
Target: abs. Also works: obliques.
Steps
- Attach a rope handle to the high pulley and kneel facing the machine.
- Grab the rope ends and bring your hands beside your head with your elbows slightly forward.
- Brace your midsection and keep your hips stacked over your knees.
- Curl your ribcage toward your pelvis and bring your elbows down toward your thighs.
- Pause briefly in the bottom position while keeping tension on the rope.
- Slowly uncurl your spine and return to the start without letting the weight stack slam.
Common mistakes
- Pulling the rope down with the arms instead of curling the torso
- Sitting hips back and turning it into a hip hinge
- Jerking up and letting the weight stack drop between reps
- Lifting the chest too high and losing abdominal tension at the top
Breathing
Exhale as you curl down into the crunch, and inhale as you slowly return to the starting position.
In the app, search for Cable Kneeling Crunch and add it to a workout.