Kneeling Cable Oblique Crunch
A kneeling rope cable crunch that twists one elbow toward the opposite knee on alternate reps. It adds oblique work to the standard cable crunch.
Primary muscles
- Abs (Rectus Abdominis)
- Obliques
Secondary muscles
- Transverse Abdominis
- Sets
- 3
- Reps
- 10–12 per side
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Attach a rope to a high pulley, kneel about two feet back from the stack and hold the rope ends beside your head.
Brace your abs and keep your hips stacked over your knees.
Crunch down, curling your ribs toward your pelvis.
Halfway down, rotate so one elbow drives toward the opposite knee, then pause.
Rise slowly to the start and twist to the other side on the next rep.
Breathing: Exhale as you crunch and twist, inhale as you rise.
Coaching tips
Hands stay pinned by your head
Curl first, then twist
Alternate every rep
Common mistakes
Sitting back onto the heels
Pulling the rope with the arms
Twisting from the hips instead of the ribs
Safety notes
Keep the weight moderate so the twist stays controlled.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.