Band Kneeling Crunch: How-to, Tips & More
The Band Kneeling Crunch is a beginner isolation exercise for your abs. You do it with resistance band. It is a good fit when your goal is muscle growth.
Muscles worked
Abs
Primary
How to do the Band Kneeling Crunch
- Anchor a band high and kneel facing it, holding the band at the sides of your head.
- Crunch your ribs down toward your hips.
- Round your upper back, keep your hips still.
- Return slowly.
Band Kneeling Crunch tips
- Move from your trunk, not your arms.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Resistance band
Type
Isolation
Band Kneeling Crunch alternatives
More abs exercises
Ab Wheel Rollout
Ab wheel
Barbell Rollout
Barbell
Bird Dog
Bodyweight
Cobra Stretch
Bodyweight
Dead Bug
Bodyweight
Decline Reverse Crunch
Decline bench
Frequently asked questions
What muscles does the Band Kneeling Crunch work?
The Band Kneeling Crunch mainly works your abs.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Band Kneeling Crunch good for beginners?
Yes. The Band Kneeling Crunch is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Band Kneeling Crunch?
You need resistance band.
Add Band Kneeling Crunch to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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