Kneeling Cable Rotation
Improves rotational strength and stability
Core & AbsIntermediateStrengthRotation
At a glance
| Muscles worked | Primary: Obliques. Secondary: core, lower back |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Rotation |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~90 kcal |
How to do it
- Step 1: Setup — kneel in front of the cable machine, holding the handle with both hands
- Step 2: Initiation — engage the core and rotate the torso, keeping the arms straight
- Step 3: Mid-phase — continue the rotation, focusing on the obliques and maintaining control
- Step 4: End-position — reach the end of the rotation and hold for a brief moment
- Step 5: Return — slowly return to the starting position, controlling the movement
- Step 6: Breathing and rhythm reminder — focus on smooth, controlled breaths
- Step 7: Safety note — avoid letting the cable control the movement or losing control of the rotation
Equipment
- Cable machine
- Kneeling pad
Coaching tips
Benefits
Improves rotational strength and stability
Common mistakes
Letting the cable control the movement, not engaging the core
Make it harder
Increase the weight or resistance on the cable machine
Make it easier
Reduce the weight or resistance on the cable machine
Breathing
Exhale during the rotation, inhale during the return
Build a workout with this exercise
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Intermediate · 3 sets × 12-15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.