IsolationCable
Kneeling Cable Crunch
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Attach a rope handle to a high cable pulley
- Kneel down facing the machine and grasp the rope
- Position the rope behind your head with elbows close to your face
- Keep your hips stationary throughout the movement
- Crunch down by flexing your abs and bringing your elbows toward your knees
- Focus on using your abs to pull down, not your arms
- Squeeze your abs hard at the bottom for 1 second
- Slowly return to starting position with control
💡Coaching Cues
- ✓
Hips stay still - only abs move
- ✓
Pull with abs not arms
- ✓
Elbows to knees
- ✓
Squeeze abs at bottom
- ✓
Control the return
- ✓
Exhale as you crunch down
⚠️Common Mistakes
- ✗
Using arms to pull instead of abs
- ✗
Moving hips during crunch
