Resistance Band Reverse Crunches
Lying band reverse crunch — direct lower-ab work with variable band resistance.
Level: Beginner
Primary: Abs
Movement: Isolation
Type: Light Activity
Equipment: Resistance Band
Sports: Boxing MMA
Target muscles
The lower rectus abdominis and hip flexors drive the leg pull. The deep core stabilizes the lumbar spine.
How to perform
Setup
Anchor the band at a low point. Lie on your back. Loop the band around the feet with legs raised, knees slightly bent.
Execution
Pull the knees toward the chest by curling the pelvis off the floor. Slowly lower back. The lower back stays pressed to the floor.
Common mistakes
- Lower back lifting.
- Letting the legs fall.
- Going too heavy.
- Cutting the range.
- Holding the breath.
Progressions and regressions
Regress to bodyweight reverse crunches. To progress, increase band tension.
Programming notes
Lower-ab work. 3 sets of 12-15 reps, twice a week.
