Cable Crunch (Kneeling)
The cable crunch (kneeling) is a cable machine exercise targeting the abdominal muscles. Performed kneeling in front of a high pulley, it uses constant cable tension to challenge the abs through a controlled crunching 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 with both hands and bring it to the sides of your head, keeping your elbows bent.
- Engage your core and crunch your torso downward, bringing your elbows towards your knees.
- Pause at the bottom of the movement, squeezing your abs.
- Slowly return to the starting position and repeat for the desired number of repetitions.
Form cues
- Keep your hips steady above your knees.
- Curl your spine downward one vertebra at a time.
- Bring your elbows toward your knees.
- Squeeze your abs hard at the bottom.
- Return to the start slowly with control.
Breathing: Exhale as you crunch down, and inhale as you slowly return to the starting position.
Common mistakes
- Pulling with the arms instead of the abs, which shifts the work to your upper body.
- Moving the hips backward, which turns the movement into a hip hinge rather than an ab crunch.
- Using too much weight, which forces you to rely on momentum rather than muscle control.
Muscles worked
Primary: abs. Secondary: obliques, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 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
Take care if…
- If you feel sharp or unusual lower back discomfort, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this exercise more in my hip flexors than my abs?
This usually happens when you start the movement by sitting your hips back rather than curling your spine. Keep your hips stationary and focus entirely on rounding your back.
How many times a week should I do cable crunches?
Two to three sessions per week with at least one rest day in between is plenty for most beginners to build strength.
Can I do this exercise without a cable machine?
Yes, you can substitute a resistance band anchored around a sturdy high point to perform a similar kneeling crunch.