How to do a Cable Kneeling Crunch (Gentle)
The Cable Kneeling Crunch (Gentle) is a beginner cable exercise that works your abs, with help from your obliques.
How to do a Cable Kneeling Crunch (Gentle), step by step
- Attach a rope handle to a high pulley and kneel down facing away from the machine.
- Hold the rope handle with both hands and place it behind your head, keeping your elbows out to the sides.
- Keeping your hips stationary, flex your waist and crunch your torso down towards your thighs.
- Pause for a moment at the bottom, then slowly return to the starting position. Maintain gentle form throughout.
- Repeat for the desired number of repetitions.
Muscles worked
Common mistakes
- Pulling on the neck
- Using momentum
- Not maintaining a controlled tempo
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Cable Kneeling Crunch (Gentle) work?
The Cable Kneeling Crunch (Gentle) mainly works your abs. It also works your obliques.
Is the Cable Kneeling Crunch (Gentle) good for beginners?
Yes. The Cable Kneeling Crunch (Gentle) is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Cable Kneeling Crunch (Gentle) should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Cable Kneeling Crunch (Gentle)?
Good alternatives are Cross Body Crunch, Incline Side Plank and Plank with Twist.
Put it in a workout plan
Track your Cable Kneeling Crunch (Gentle) in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.