Cable Crunch on Knees

Cable Crunch of Knees Basics

Primary muscles worked: Rectus Abdominus

Synergist Muscles: Obliques

Mechanics: Isolation

Equipment: High Cable Tower

How To Perform The Cable Crunch From Your Knees

• Grip the rope attachment with both hands and pull the pulley down until your elbows are tight against your body with the rope attachment against your body in line with your chest and shoulders.
• Now, kneel on the floor next to the high cable tower maintaining your arm position with the elbows tight to your side. Ensure that you keep your body upright with your knees, hips, and back in a straight line.
• Keeping the rope attachment tight to your body, bend forward at the waist contracting your abs.
• Continue bending at the waist until your upper body is parallel with the floor.
• Once parallel to the floor, slowly lifting your body back to the upright position.

Cable Crunch From Your Knees Tips

• Do no allow your butt to move backward during the lift.
• Allow the cable from the pulley will travel across the area to the right or left of your neck, between the neck and shoulder. If performing more than one set, alternate which side of the body the cable is traveling across.
• You may also want to pad the floor where you are performing the cable crunch to reduce the amount of pressure on your knees.

Cable Crunch From Knees and Sports Application

The cable crunch can be a great supplemental exercise to any core workout program by providing variation in the direction of workload. It can also be great for young or novice athletes who have not yet developed a strong core. This is another exercise that focus on bending at the waist; therefore, any athlete in a sport requiring forceful hip flexion can benefit from using this particular exercise.