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Kneeling Cable Crunch With Alternating Oblique Twists

Performed from a kneeling position to reduce cheating, this variation primarily targets your Abdominals. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Isolation · Pull

Primary muscles: Abdominals

How to perform Kneeling Cable Crunch With Alternating Oblique Twists

  1. Step 1. Connect a rope attachment to a high pulley cable and position a mat on the floor in front of it.
  2. Step 2. Grab the rope with both hands and kneel approximately two feet back from the tower.
  3. Step 3. Position the rope behind your head with your hands by your ears.
  4. Step 4. Keep your hands in the same place, contract your abs and pull downward on the rope in a crunching movement until your elbows reach your knees.
  5. Step 5. Pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.
  6. Step 6. Repeat the same downward movement until you're halfway down, at which time you'll begin rotating one of your elbows to the opposite knee.
  7. Step 7. Again, pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.
  8. Step 8. Repeat the same movement as before, but alternate the other elbow to the opposite knee.
  9. Step 9. Continue this series of movements to failure.

Frequently asked questions

How do I correctly perform the oblique twist during the kneeling cable crunch?

Focus on driving your elbow toward the opposite knee by rotating through the thoracic spine. Keep your hips stationary to ensure the tension remains on the abdominal and oblique muscles.

What primary muscles are targeted by this cable crunch variation?

The movement primarily targets the rectus abdominis and the internal and external obliques. The cable provides constant tension throughout both the spinal flexion and the rotational phases.

What is a common mistake to avoid when performing this exercise?

Avoid using your hip flexors to pull the weight down by sitting back on your heels. Maintain a fixed hip position and focus on curling the torso forward using only your core strength.

How should a beginner progress if the cable twist feels too difficult?

Start with standard kneeling cable crunches to build foundational core strength before adding the rotation. Alternatively, perform the movement with a lighter load to master the mind-muscle connection.

What is the recommended set and rep range for programming this movement?

Perform 3 to 4 sets of 12 to 15 repetitions per side to maximize hypertrophy and local muscular endurance. Use a controlled tempo, emphasizing a hard contraction at the bottom of each rep.

Sample sets & reps for Kneeling Cable Crunch With Alternating Oblique Twists

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • 3/4 Sit-Up — bodyweight
  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Air Bike — bodyweight

See all Abdominals exercises →

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