Kneeling Cable Crunch
A crunch you can load with the stack, so the abs get the same progressive overload as every other muscle.
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How to do the kneeling cable crunch
- 1Set a rope on the high pulley and kneel facing the stack, about an arm’s length away.
- 2Hold the rope beside your head and hinge forward slightly so the cable is tight.
- 3Curl your ribs toward your hips, rounding your back, until your elbows point down at your thighs.
- 4Pause, then uncurl slowly back to the start without letting the stack rest.
When to pick it: Pick it when bodyweight crunches feel easy and you want to train the abs in a set rep range.
Form cues
- Ribs to hips
- Hips stay still
- Exhale as you curl
Common mistakes
- Sitting back on the heels instead of curling
- Pulling with the arms
- Going so heavy the hips do the work
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
