Split Stance Cable Abdominal Crunch
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Core Training
Cable
Anti-Extension
Stability
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Cable Stack Machine
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Intermediate
Overview
The Split Stance Cable Abdominal Crunch is a dynamic core exercise performed facing away from a cable stack with the handles set above head height. This standing crunch variation strengthens the rectus abdominis and obliques while challenging balance and stability through the hips and core.
Muscles Worked
PRIMARY:
Rectus abdominis
SECONDARY:
Obliques
Hip flexors
Gluteus medius (stabilization)
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Set the cable handles or rope attachment above head height.
Stand facing away from the cable stack in a split stance, one foot forward and one back for stability.
Grip the handles and bring them just above your head with elbows slightly bent.
Arch back slightly to allow for a full range of motion and stretch through the abs.
Engage your core and crunch forward, drawing ribs toward pelvis while keeping arms fixed in place.
Pause briefly at the bottom of the crunch, maintaining control.
Slowly return to the starting position with tension on the cable.
Perform all prescribed reps on one side before switching leg position and repeating.
Benefits
Strengthens abdominals with constant cable tension
Improves postural control and spinal flexion strength
Enhances core stability and coordination through a standing position
Transfers well to athletic and functional movements
COACHING CUES
Brace your abs before each rep.
Crunch through your core to not pull with your arms.
Keep elbows close and core tight.
Arch back slightly for full range, then control the return.
Notes
The Split Stance Cable Abdominal Crunch trains the core dynamically while integrating lower-body stability. Facing away from the cable allows for greater range and tension through the abs, making it an effective progression from floor or kneeling crunches.