VARIATIONS
- Kneeling Cable CrunchOverheadBothAbdominals · Cable Machine
- Standing Cable CrunchOverheadBothAbdominals · Cable Machine
- Decline Bench Cable CrunchAbdominals · Decline Bench · Cable Machine
- Reverse Crunch on Stability BallAbdominals · Exercise Ball · Pull-Up Bar
- Reverse Crunch With BallAbdominals · Exercise Ball
- Decline Reverse CrunchBothBent kneesSupinatedAbdominals · Decline Bench
- Abdominal CrunchBothLying on the backAbdominals
- Cable Reverse CrunchAnkle strapBothSupinatedAbdominals · Cable Machine
- Stability Ball Knee TuckAbdominals · Exercise Ball
Exercise Ball Cable Crunch
Lower back rests on ball while kneeling before cable
This movement targets the abdominal muscles by combining the instability of an exercise ball with constant tension from a cable machine. The setup allows for a deeper stretch at the bottom and a stronger contraction at the top compared to floor variations.
HOW TO DO IT
- Sit on the ball in front of the cable machine and roll down so the middle of your back rests securely on the ball, with your feet planted flat on the floor.
- Grab the rope attachment and hold it near your ears or behind your head.
- Slightly arch your back over the curve of the ball to fully stretch your abdominal muscles.
- Crunch your torso forward by pulling your ribs toward your hips.
- Squeeze your abs hard at the bottom of the movement.
- Slowly return to the starting stretched position under control.
COMMON MISTAKES
- Pulling the rope with your arms instead of using your abs.
- Bending at the hips while keeping the spine rigid.
- Using momentum to swing the weight down quickly.
- Failing to achieve a full stretch at the top of the rep.
TIPS
- Imagine curling your spine into a C-shape rather than just bending at the hips.
- Keep your hips stationary throughout the entire range of motion.
- Exhale forcefully as you crunch down to maximize abdominal engagement.
SAFETY
- Ensure the exercise ball is properly inflated to prevent slipping during the lean back.
DETAILS
- Muscles
- Abdominals
- Equipment
- Exercise BallCable Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Crunch
- Handle
- Rope
- Body position
- Kneeling
- Body support
- Hips on a pad
- Facing
- Facing the anchor
- Pulley height
- High
SIMILAR EXERCISES
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Ratings
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