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Cable Kneeling Crunch

Abs Obliques Isolation Cable machine
Demo (loops)

How to do it

Starting position

  1. Attach the rope high on the cable machine.
  2. Kneel facing the machine.
  3. Hold the rope with both hands next to your ears.

Movement

  1. Engage your abs and curl your torso downward.
  2. Keep your hips fixed and curl your chest toward your thighs.
  3. Feel the contraction in your abs and slowly return to the starting position.

Breathing

Exhale as you bend your upper body forward, and inhale as you come up.

Cautions

  • If you pull with your arms, it strains your elbow joints and shoulders, so pull only with your abs.
  • If you arch your lower back excessively, it can cause a lower back injury, so maintain abdominal tension during the movement.

Exercise info

Primary musclesAbs
Secondary musclesObliques
EquipmentCable machine
Movement patternCore
Rep range10–20 reps
5 similar exercises

Representative exercise: Cable Kneeling Crunch

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.

With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–20 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Cable Kneeling Crunch (VERSION 2)EasierCable Kneeling Crunch (VERSION 3)EasierCable Decline CrunchHarderCable Lying Alternating Bent Leg Jackknife (VERSION 3)HarderDecline Sit-UpSimilar exerciseMachine Lying CrunchSimilar exerciseBarbell RolloutSimilar exerciseLying Toe TapSame muscle · different equipmentDumbbell Overhead Sit-upSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.