Abdominals
Cable Crunch
3 × 12–15 · Intermediate · Cable
How to do it
- Kneel facing a high cable, holding the rope beside your head with hips set.
- Round your spine by pulling your ribs toward your pelvis.
- Keep your hips fixed in place; the movement comes from your trunk, not your arms.
- Return slowly until your trunk is upright, then repeat.
Coach tip: Think of curling your torso into a ball rather than bowing at the hips.
About this exercise
The core's job is to resist and transfer force — bracing the spine while the arms and legs move. Training it directly builds a brace you can use in every lift and every sport.
Primary muscles
Rectus abdominis, obliques
Also working
Transverse abdominis, hip flexors, spinal stabilisers
Common mistakes
- Pulling on the neck or rushing through reps
- Letting the lower back arch and take over the work
- Holding your breath for the whole set instead of breathing behind the brace
Form & safety — Exhale as you exert and keep your ribs down. Stop if you feel strain in your lower back rather than work in your abdominals.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.