Kneeling Crunch (Cable)

An isolation exercise that targets the upper abdominals by crunching the torso against cable resistance while kneeling.

Instructions

1. Attach a rope or high pulley handle attachment and adjust the pulley to a height above your head.
2. Kneel facing away from the cable machine, grasping the attachment with both hands.
3. Position the rope behind your head or across your upper chest, holding it steady.
4. Bend forward at the waist, bringing your elbows toward your hips while contracting your abdominals. Keep your hips stationary.
5. Pause briefly at the contracted position, squeezing your core.
6. Return to the starting position in a controlled manner and repeat.

Tips

• Keep your hips stationary throughout the movement; all motion should come from spinal flexion.
• Maintain tension on the cable at all times by never fully returning to an extended position.
• Move deliberately and avoid using momentum; focus on the mind-muscle connection with your abs.
• Adjust the cable height and tension to match your strength level.
• Keep your neck neutral and avoid pulling on the rope with your arms.
• Control the negative portion of the movement to maximize muscle engagement.