Band Kneeling Crunch

Muscles worked

Setup

1. Loop a resistance band around a high point on a power rack.
2. Kneel on the floor facing away from the anchor point, positioned far enough forward to create initial tension.
3. Grasp the band with both hands and pull it down so your hands are positioned against your temples or upper chest.
4. Position your knees hip-width apart and sit back slightly, but keep your hips high and locked in place.

How to do it

1. Exhale and contract your abdominals to curl your torso downward, bringing your elbows toward your mid-thighs.
2. Focus on rounding your spine and 'tucking' your ribcage toward your pelvis rather than hinging at the hips.
3. Pause for one second at the bottom of the movement to emphasize the peak contraction.
4. Inhale as you slowly return to the starting position, resisting the band's pull to maintain control.

Form checklist

• Keep your hips stationary; do not sit back onto your heels as you crunch.
• Ensure the movement comes from spinal flexion (rounding the back), not pulling with the arms.
• Maintain a tucked chin to keep the neck in a neutral, safe position.
• Keep your hands fixed relative to your head throughout the entire set.

Pro tips

• Think about trying to touch your sternum to your belly button to maximize the shortening of the abdominal fibers.
• Maintain a slight glute squeeze to stabilize the pelvis, which prevents the hip flexors from taking over the movement.

Make it harder

• Increase the distance from the anchor point to create higher peak tension at the bottom of the rep.
• Incorporate a slight diagonal rotation at the bottom of the crunch to increase oblique recruitment.

Frequently asked

What muscles does the band kneeling crunch work?

The band kneeling crunch primarily targets the abs, and also works the erector spinae as secondary muscles.

What equipment do you need for the band kneeling crunch?

The band kneeling crunch uses resistance band.

Is the band kneeling crunch good for beginners?

Yes. The band kneeling crunch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals