Kneeling Rope Cable Crunch

Default prescription & biomechanics

Primary muscles

Core, Abs

Equipment

Cable

Movement pattern

Core (Pull force)

Difficulty

Beginner

Working rep range

10-15 reps per set

Between-set interval

60 seconds rest

Intensity & MET

Moderate (3.8 MET)

Step-by-step coaching cues

1. Kneel below a high pulley holding the rope ends beside your temples.
2. Keep your hips locked in place and curl your ribcage down toward your pelvis (spinal flexion).
3. Exhale hard at the bottom contraction and let the spine extend smoothly on the return.

Joint & safety considerations

Filtered for Lower Back sensitivity. When you flag lower back sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Bench or Floor Reverse Crunch	Bodyweight swap	Bodyweight
Controlled Contralateral Dead Bug	Bodyweight swap	Bodyweight
Gymnastic Hollow Body Hold	Bodyweight swap	Bodyweight
Hardstyle RKC Plank	Bodyweight swap	Bodyweight
Roman Chair / Captain's Chair Leg Raise	Bodyweight swap	Bodyweight
Ab Wheel or Barbell Rollout	Bodyweight swap	Bodyweight

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.