A core exercise performed on the knees, using a cable machine for resistance to crunch downward.
- +Provides targeted resistance to the abs
- +Allows for precise control of resistance
- +Can help in focusing on the contraction of abdominal muscles
- –Can strain the back if not done properly
- –Technique can be difficult to master for beginners
This exercise targets:
Core
Abs
Obliques
Ratios are approximate and can vary depending on form and technique.
How to perform
- Attach a rope to a high cable. Select a light–moderate weight
- Kneel facing the stack. Grab rope ends beside your ears/temples
- Hips over knees, shins down, core braced, spine neutral
- Keep elbows fixed near head; don’t pull with your arms
- Crunch by bringing ribs toward hips, exhaling as you go down
- Pause briefly at the bottom; feel your abs, not your hip flexors
- Slowly return to the start without letting the weight slam
- Keep hips still throughout; increase weight only if form stays strict