Cable Kneeling Crunch
The Cable Kneeling Crunch primarily works the Rectus Abdominis, with secondary activation of the External Obliques and stabilizer support from the Brachialis, Iliopsoas, Latissimus Dorsi, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rectus Femoris, Rhomboids, Sartorius, Serratus Anterior, Tensor Fasciae Latae, Teres Major, Trapezius (Lower), Triceps (Long Head). It is a cable isolation exercise at intermediate difficulty.
The Cable Kneeling Crunch is an intermediate isolation exercise performed with cable, following a flexion movement pattern. It primarily targets the Rectus Abdominis, with secondary engagement of the External Obliques. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A cable isolation pull exercise targeting the Rectus Abdominis.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Rectus Abdominis |
| Secondary | External Obliques |
Muscles Worked
The Rectus Abdominis is the primary mover, taking on the bulk of the workload throughout the full range of motion. The External Obliques assists as a secondary mover, contributing to force production without bearing the primary load. The Brachialis, Iliopsoas, Latissimus Dorsi, and 12 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle External Obliques (core)
Stabilizer Muscles
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Iliopsoas (hip_flexors)
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Pectoralis Major (Clavicular) (chest)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Posterior Deltoid (shoulders)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Sartorius (hip_flexors)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Tensor Fasciae Latae (hip_flexors)
- Stabilizer Muscle Teres Major (back)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Kneel below high pulley.
- Grasp cable rope attachment with both hands.
- Place wrists against head.
- Position hips back and flex hips, allowing resistance on cable pulley to lift torso upward so spine is hyperextended.
Execution
- With hips stationary, flex waist so elbows travel toward middle of thighs.
- Return and repeat.
Comments
- Note movement occurs in waist, not hips.
- SeeSpot Reduction Myth.
- Hyperextension of spine at top of motion is achieved by anterior rotation of pelvis with hips flexed.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rectus Abdominis) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.