Crunch - Kneeling (Cable)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Attach a rope or handle to the high pulley of a cable machine.
   • Kneel on the floor facing the machine, ensuring that your knees are comfortable and stable.
2. Step 2Grab the Handle
   • Reach up to grab the handle or rope with both hands, keeping your arms extended above your head.
   • Ensure that your grip is firm and your elbows are slightly bent.
3. Step 3Position Your Body
   • Kneel with your hips slightly forward and your core engaged to stabilize your body.
   • Keep your back straight and avoid arching or rounding your spine.
4. Step 4Engage Your Core
   • Tighten your abdominal muscles as you prepare to perform the crunch.
   • Focus on maintaining a neutral spine and avoiding any excessive movement in your lower back.
5. Step 5Perform the Crunch
   • Pull the handle down towards your knees by contracting your abs, curling your torso forward.
   • Keep your hips and knees stationary while focusing on using your core to initiate the movement.
6. Step 6Return to Start
   • Slowly return to the starting position by extending your torso back to the original kneeling position.
   • Maintain control throughout the movement to avoid using momentum.
7. Step 7Repeat
   • Repeat the crunch for the desired number of repetitions, ensuring that your form remains consistent.
8. Step 8Finish the Exercise
   • After completing your reps, carefully release the handle and stand up if necessary.
   • Make sure to maintain good posture as you finish the exercise.