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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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