10 Best Cable Kneeling Crunch Alternatives for Limited Equipment

Ranked Cable Kneeling Crunch Alternatives

10 substitutes, ranked by how closely each one matches the Cable Kneeling Crunch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Cable Reverse Crunch

   91% match

   • Abs
   • Cable
   • Beginner
   • Isolation

   The same equipment, done lying on your back instead.

   How to perform this exercise

   1. Attach a cable to a low pulley and lie down facing up on a mat.
   2. Hold the cable with both hands and extend your arms straight up towards the ceiling.
   3. Bend your knees and lift your legs up, bringing your thighs towards your chest.
   4. While keeping your upper body stable, curl your pelvis up towards your chest, lifting your hips off the mat.
   5. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Cable Kneeling Crunch
   • Equipment: a cable, the same as the Cable Kneeling Crunch
   • Body position: lying on your back, not kneeling
2. 

   Progression

   2. Cable Crunch

   99% match

   • Abs
   • Cable
   • Beginner
   • Isolation

   Pick this when you want a harder version that still works the abs.

   How to perform this exercise

   1. Kneel below a high pulley that contains a rope attachment.
   2. Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
   3. Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
   4. With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
   5. Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Cable Kneeling Crunch
   • Equipment: a cable, the same as the Cable Kneeling Crunch
   • Body position: kneeling, the same as the Cable Kneeling Crunch
3. 

   Progression

   3. Rope Crunch

   99% match

   • Abs
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Kneel 1-2 feet in front of a cable system with a rope attached.
   2. After selecting an appropriate weight, grasp the rope with both hands reaching overhead. Your torso should be upright in the starting position.
   3. To begin, flex at the spine, attempting to bring your rib cage to your legs as you pull the cable down.
   4. Pause at the bottom of the motion, and then slowly return to the starting position.
   5. These can be done with twists or to the side to hit the obliques.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Cable Kneeling Crunch
   • Equipment: a cable, the same as the Cable Kneeling Crunch
   • Body position: kneeling, the same as the Cable Kneeling Crunch
4. Play demonstration

   Progression

   4. Cable Standing Crunch

   86% match

   • Abs
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Attach a cable handle to a high pulley and stand facing away from the machine.
   2. Hold the handle with both hands and place it behind your head, keeping your elbows bent.
   3. Stand with your feet shoulder-width apart and your knees slightly bent.
   4. Keeping your abs engaged, exhale and crunch your torso down towards your knees, bringing your elbows towards your thighs.
   5. Pause for a moment at the bottom of the movement, then slowly return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Cable Kneeling Crunch
   • Equipment: a cable, the same as the Cable Kneeling Crunch
   • Body position: standing, not kneeling
5. Play demonstration

   Progression

   5. Cable Standing Crunch (With Rope Attachment)

   86% match

   • Abs
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Attach a rope to a cable machine at chest height.
   2. Stand facing away from the machine with your feet shoulder-width apart.
   3. Hold the rope with both hands and bring it behind your head, keeping your elbows bent.
   4. Engage your abs and slowly crunch your torso forward, bringing your elbows towards your knees.
   5. Pause for a moment at the top of the crunch, then slowly return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Cable Kneeling Crunch
   • Equipment: a cable, the same as the Cable Kneeling Crunch
   • Body position: standing, not kneeling
6. Play demonstration

   Progression

   6. Cable Seated Crunch

   86% match

   • Abs
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a cable machine with your feet flat on the ground and your knees bent.
   2. Hold the cable handle with both hands and position it behind your head.
   3. Engage your abs and slowly curl your upper body forward, bringing your chest towards your knees.
   4. Pause for a moment at the top, then slowly return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Cable Kneeling Crunch
   • Equipment: a cable, the same as the Cable Kneeling Crunch
   • Body position: seated, not kneeling
7. 

   Progression

   7. Bosu Ball Cable Crunch With Side Bends

   84% match

   • Abs
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Connect a standard handle to each arm of a cable machine, and position them in the most downward position.
   2. Grab a Bosu Ball and position it in front and center of the cable machine.
   3. Lie down on the Bosu Ball with the small of your back arched around the ball. Your rear end should be close to the floor without touching it.
   4. With both hands, reach back and grab the handle of each cable.
   5. With your feet positioned in a wide stance, extend your arms straight out in front of you and in between your knees. Your hands should be at knee level.
   6. Keep your arms straight and in-line with the upward angle of the cable. Elevate your torso in a crunching motion without dropping or bending your arms.
   7. Maintain the rigid position with your arms. Slowly descend back to the starting position with your back arched around the Bosu Ball and your abdominals elongated.
   8. Repeat the same series of movements to failure.
   9. Once you reach failure, keep your abs tight and raise your torso into plank position so your back is elevated off the Bosu Ball.
   10. Lower your arms down to your side; keep them straight. Start doing alternating side bends; reach for your heels! This finishing movement will focus on your obliques.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Cable Kneeling Crunch
   • Equipment: a cable, the same as the Cable Kneeling Crunch
   • Body position: kneeling, the same as the Cable Kneeling Crunch
8. Play demonstration

   Progression

   8. Cable Tuck Reverse Crunch

   83% match

   • Abs
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Attach a cable to a low pulley and lie down on a mat facing up.
   2. Hold the cable with both hands and extend your arms straight up above your chest.
   3. Bend your knees and lift your legs up, bringing your knees towards your chest.
   4. At the same time, curl your pelvis up towards your chest, lifting your hips off the ground.
   5. Pause for a moment at the top, then slowly lower your legs and hips back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Cable Kneeling Crunch
   • Equipment: a cable, the same as the Cable Kneeling Crunch
   • Body position: lying on your back, not kneeling
9. Play demonstration

   9. Butt-ups

   77% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your hands by your sides, palms facing down.
   3. Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
   4. At the top of the movement, squeeze your abs and pause for a moment.
   5. Slowly lower your legs back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Cable Kneeling Crunch
   • Equipment: bodyweight only, not a cable
   • Body position: lying on your back, not kneeling
10. Play demonstration

    10. Tuck Crunch

    77% match

    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, lift your shoulder blades off the ground and bring your knees towards your chest, simultaneously curling your upper body towards your knees.
    4. Pause for a moment at the top, then slowly lower your shoulder blades and extend your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches

    • Primary muscle: abs, the same as the Cable Kneeling Crunch
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not kneeling