TETSUBottoms-Up vs Cable Kneeling Crunch
The Bottoms-Up and the Cable Kneeling Crunch both train the abs as their primary muscle. The Bottoms-Up is bodyweight-only while the Cable Kneeling Crunch uses a cable. Here is how they compare and when to pick each.
Side-by-side comparison
| Bottoms-Up | Cable Kneeling Crunch | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | obliques and hip flexors | obliques |
| Equipment | bodyweight | cable |
| Steps in our guide | 5 | 5 |
How each one starts
Bottoms-Up — first steps
- Lie flat on your back with your legs extended and your arms by your sides.
- Bend your knees and bring them towards your chest, keeping your feet off the ground.
Cable Kneeling Crunch — first steps
- Attach a rope handle to a high pulley and kneel down facing away from the machine.
- Hold the rope handle with both hands and place it behind your head, keeping your elbows out to the sides.
Full step-by-step guides are linked below.
Which should you choose?
The Bottoms-Up needs no equipment and scales through leverage, tempo and reps. The Cable Kneeling Crunch keeps constant tension on the muscle through the whole range of motion. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the abs adapting.
Full form guides
Common questions
Is the Bottoms-Up better than the Cable Kneeling Crunch?
Neither is universally better — both train the abs as the primary mover. The Bottoms-Up needs no equipment and scales through leverage, tempo and reps, while the Cable Kneeling Crunch keeps constant tension on the muscle through the whole range of motion. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Bottoms-Up and the Cable Kneeling Crunch in the same program?
Yes, but usually not in the same session — they overlap heavily on the abs. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Bottoms-Up and the Cable Kneeling Crunch work the same muscles?
The primary muscle is the same: the abs. Supporting muscles differ slightly — obliques and hip flexors for the Bottoms-Up versus obliques for the Cable Kneeling Crunch.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.