How to Do the Cable Crunch
The cable crunch is a weighted, kneeling ab exercise that lets you add load progressively, something bodyweight crunches cannot do easily. It suits lifters who want to build thicker abs with a clear way to track progress.
Log every set of your Cable Crunch in Superlift
Muscles worked
Primary
- Abs
Secondary
- None to speak of
How to do the Cable Crunch
- 1
Attach a rope to a high pulley and kneel a couple of feet back from the stack.
- 2
Hold the rope at either side of your head with your elbows tucked in.
- 3
Tuck your pelvis and round your upper back slightly.
- 4
Crunch down by curling your ribs toward your hips.
- 5
Pause when your elbows reach your thighs and squeeze your abs.
- 6
Let your torso rise slowly while keeping tension in your abs.
- 7
Reset your posture before the next rep.
Form cues to remember
- Curl your ribs to hips
- Hips stay still
- Keep the rope at your head
- Control the way up
Cable Crunch video tutorial
Common mistakes
Hinging at the hips
Keep your hips fixed and move through your spine so your abs do the work.
Pulling with your arms
Hold the rope against your head and treat your arms as hooks.
Going too heavy
Lower the weight until you can feel your abs, not your hip flexors.
Sitting back onto your heels
Stay upright on your knees without rocking backward.
Sets and reps
| Muscle growth | 3–4 sets of 10–15 reps, 60–90 seconds rest |
|---|---|
| Strength | 3 sets of 8–10 reps with heavier weight and strict form |
| Endurance | 2–3 sets of 15–20 reps with moderate weight |
Heavy loads can irritate your lower back if you hinge instead of curl. Use a weight that lets you keep your hips still and a rounded, controlled spine.
Superlift for iPhone
Track your Cable Crunch and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Cable Crunch FAQ
How heavy should I go on cable crunches?
Choose a weight that lets you do 10–15 strict reps with your hips still. Add weight gradually once all reps look the same.
Cable crunch vs crunch: which is better?
Cable crunches let you add load more easily, which helps progression. Bodyweight crunches are fine too, just harder to progress.
Why do I feel cable crunches in my hip flexors?
You may be sitting back or hinging at the hips. Keep your pelvis tucked and focus on curling your ribs toward your hips.
