Kneeling cable crunch

Exercise overview

Primary muscle group: Core

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 34

Average per rep (lbs)*: 76

Description: Stand in front of a high pulley machine. Kneel down and grab one end of the rope attachment in each hand, placing your wrists against the sides of your head. Lower your torso by bending your hips, allowing the weight of the rope to lift your upper body, arching your lower back. While keeping your hips stationary, exhale and use your abdomen to pull the rope downward, arching your back further. Hold this position for a count of two. Inhale and relax your abdomen, allowing the rope to lift your upper body and return your lower back to the extended position. Repeat the previous steps for the desired number of repetitions.

Exercise ID: 00174

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Proper Alignment: Keep your thighs and hips stationary to ensure that the cable crunch focuses on your abdominal muscles. Avoid rocking back and forth to maximize the effectiveness.
Controlled Movement: Perform the crunch slowly and with control. Rushing the exercise can lead to improper form and decreased effectiveness.
Full Range of Motion: Make sure to fully contract your abs on the way down and stretch them on the way up. This ensures that you engage your abdominal muscles throughout the entire movement.
Tuck Your Chin: Maintain a slight tuck in your chin to avoid straining your neck. Focus on leading with your chest towards your thighs, not your head.
Grip Variation: Experiment with different grips on the rope to find the one that feels most comfortable. This could help you maintain better form and reduce unnecessary strain.
Breathing Technique: Exhale as you crunch down and inhale as you return to the starting position. Proper breathing can help you engage your core muscles more effectively.
Core Engagement: Focus on engaging your core throughout the entire exercise, not just during the crunching motion. This will help you maintain stability and form.
Warm Up: Always ensure you have adequately warmed up your body and especially your core to prevent any injuries during the exercise.
Consistency: Like any exercise, consistency is key. Regularly incorporating kneeling cable crunches into your routine will yield better results over time.

Exercise overview

Exercise tips and tricks

Download the app