Resistance Band Kneeling Crunch
Kneeling band crunch with hands at the head — band-loaded spinal flexion.
Level: Beginner
Primary: Abs
Movement: Isolation
Type: Light Activity
Equipment: Resistance Band
Sports: Boxing MMA
Target muscles
The rectus abdominis drives the spinal flexion. The obliques contribute. The deep core stabilizes. The band provides progressive resistance.
How to perform
Setup
Anchor the band overhead. Kneel facing the anchor. Hold a handle in each hand beside the head.
Execution
Crunch downward by flexing the spine and pulling the elbows toward the knees. Squeeze the abs. Slowly return to upright.
Common mistakes
- Hip-hinging instead of spine-flexing.
- Pulling with the arms.
- Going too heavy.
- Cutting the range.
- Hyperextending at the top.
Progressions and regressions
Regress to bodyweight crunches. To progress, increase band tension or work pause crunches.
Programming notes
Loaded ab work. 3 sets of 12-15 reps, twice a week.
