Cable Crunch
The cable crunch is a cable exercise that targets the abdominal muscles using weighted resistance from a high pulley. Kneeling and crunching downward against the cable allows for progressive overload and strong muscle activation throughout the range of motion.
How to do it
- Attach a rope handle to the high pulley of a cable machine and kneel facing the machine.
- Grasp the rope and hold it at the sides of your head, elbows pointing down.
- Brace your core and flex your spine to crunch downward, bringing your elbows toward your knees.
- Pause at the bottom of the movement, squeezing your abs.
- Slowly return to the starting position, maintaining tension in the cable.
- Repeat for the desired number of repetitions.
Form cues
- Keep your hips steady and stacked above your knees.
- Curl your spine downward to bring elbows toward your knees.
- Exhale as you crunch down to fully engage your abs.
- Hold a brief pause at the bottom of the movement.
- Return to the start slowly while keeping cable tension.
Breathing: Exhale as you crunch downward against the resistance, and inhale slowly as you return to the starting kneeling position.
Common mistakes
- Using your hips to pull down instead of flexing your spine, which shifts the work away from your abs.
- Pulling with your arms and neck instead of using your core, which can strain your upper body.
- Moving too fast and using momentum, which reduces muscle activation and tension.
Muscles worked
Primary: abs. Secondary: obliques, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3–4 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you have lower back discomfort, ease off the weight or choose a gentler bodyweight option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why do I feel this exercise more in my hip flexors than my abs?
You might be sitting back onto your heels or pulling yourself down with your hips. Keep your hips stationary and focus entirely on curling your spine inward.
How often should I do cable crunches in my routine?
Two to three times per week with at least a day of rest between sessions is plenty for most beginners.
Can I use a regular resistance band if I do not have a cable machine?
Yes, you can anchor a resistance band high up on a door or stable post to replicate the downward crunch motion.