Band Upper Crunch

Muscles worked

Setup

1. Secure a resistance band to a low anchor point on a power rack.
2. Lie on your back with your head toward the anchor and knees bent, feet flat on the floor.
3. Grasp the band handles or the loop itself and hold them near your ears or upper chest.
4. Scoot away from the anchor until there is slight tension on the band in the starting position.

How to do it

1. Exhale and contract your abdominals to curl your upper spine off the floor, pulling the band forward.
2. Focus on shortening the distance between your sternum and your belly button rather than just lifting your head.
3. Pause for one second at the top of the movement to emphasize the peak contraction against the band's resistance.
4. Inhale as you slowly lower your shoulders back to the floor with a controlled 2-second tempo.

Form checklist

• Keep your lower back pinned against the floor throughout the entire movement.
• Avoid pulling with your arms; they should remain static while your abs do the work.
• Keep your chin tucked slightly toward your chest to prevent neck strain.
• Ensure the movement is a spinal 'curl' rather than a hip hinge.

Pro tips

• Think about 'peeling' your spine off the floor one vertebra at a time to maximize abdominal engagement.
• Focus on the mind-muscle connection by visualizing your ribcage sliding down toward your hips as you crunch.

Make it harder

• Move further away from the anchor point to increase the starting resistance of the band.
• Hold the peak contraction for 3-5 seconds on every rep to significantly increase time under tension.

Frequently asked

What muscles does the band upper crunch work?

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

What equipment do you need for the band upper crunch?

The band upper crunch uses resistance band.

Is the band upper crunch good for beginners?

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

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