cable-knee-crunch
Kneel facing a high pulley cable machine, with a rope attachment set to a high position. Grab the rope handles and position them behind your head or neck, keeping your elbows wide.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Abs
- Injury risk
- Low
Primary muscles
- rectus abdominis
- obliques
Secondary muscles
- iliopsoas
- rectus femoris
Target muscles
- abs
- hips
How to perform
- 1
Kneel facing a high pulley cable machine, with a rope attachment set to a high position.
- 2
Grab the rope handles and position them behind your head or neck, keeping your elbows wide.
- 3
Engage your core, slightly round your upper back, and initiate the movement by flexing your spine.
- 4
Crunch downwards, bringing your elbows towards your knees, feeling a strong contraction in your abs.
- 5
Hold the contraction briefly, then slowly return to the starting position, controlling the cable.
- 6
Maintain tension in your core throughout the entire movement, avoiding arching your lower back.
Safety & form
Train smart. Read these notes before adding heavy load.
