Exercise details
- Target muscle: Rectus abdominis
- Synergists: Obliques
- Mechanics: Isolation
- Force: Pull
Starting position
- Kneel in front of a high pulley.
- Grasp one end of the rope attachment in each hand and place your wrists against the sides of your head.
- Lower your torso by flexing your hips, but allow the weight of the rope to lift your upper torso so that your lower back is extended (curved upward).
Execution
- Keeping your hips fixed, exhale as you pull the rope downward by flexing your abdomen so that your back becomes arched.
- Hold for a count of two.
- Inhale as you relax your abdomen and allow the rope to lift your upper torso so that your lower back goes back to being extended.
- Repeat.
Comments and tips
- Keep your hips fixed. All of the movement should be in your abdomen. See the second video for how not to do the kneeling cable crunch.
- Do not allow your back to arch or hyperextend beyond feeling a mild stretch.
- Keep your neck in a neutral position so that there’s always a space between your chin and your chest.
- Instead of a rope attachment, you can use two stirrups.
- See also the medicine ball crunch, the long arm crunch, and the 90-degree crunch on bench.
Kneeling cable crunch videos
https://www.youtube.com/watch?v=2-qTH6z6j28
How not to do the kneeling cable crunch!
https://www.youtube.com/watch?v=2BMJIIUpj_g
Sources
