Band kneeling crunch

Band kneeling crunch

The band kneeling crunch is a dynamic exercise that targets and strengthens your abdominal muscles, specifically the rectus abdominis, transverse abdominis, and obliques. It is an effective variation of the traditional crunch that also engages your hip flexors and improves stability. To perform the band kneeling crunch, you will need an exercise band securely anchored at a low position, such as a sturdy post or a stationary object. Start by kneeling down facing away from the anchor point, with the band positioned across your upper back and shoulders, and your hands placed behind your head. Engage your core muscles and maintain proper posture throughout the movement. As you initiate the exercise, exhale deeply and slowly contract your abs while flexing your spine forward, gently curling your torso towards your thighs. It's essential to focus on using your core strength rather than pulling with your arms or straining your neck. The resistance from the band adds an extra challenge to the exercise, intensifying the abdominal tension and promoting muscle growth. As you return to the starting position, inhale and gradually allow your torso to extend and your spine to straighten. Repeat the movement for the desired number of repetitions, ensuring a controlled and fluid motion throughout the exercise. The band kneeling crunch is an excellent exercise to include in your core training routine, helping to enhance your overall strength, stability, and aesthetic appeal. As with any exercise, ensure proper form, listen to your body, and gradually increase the difficulty as you progress. With consistency and dedication, you'll be well on your way to achieving strong, toned abs.


  • Start by looping a band around a sturdy anchor point behind you and securely hold the other end of the band in both hands.
  • Kneel on the ground with your knees hip-width apart and your toes tucked under, keeping your feet flat on the floor.
  • Engage your core by drawing your belly button in toward your spine.
  • Slowly lean your upper body forward, keeping your back straight and your chest lifted.
  • As you lean forward, simultaneously roll down through your spine, beginning with your head and ending with your lower back.
  • Continue rolling forward until your torso is parallel to the floor, feeling a stretch in your abdominal muscles.
  • Hold this position for a moment, then slowly reverse the movement by rolling back up through your spine, starting from your lower back and ending with your head.
  • Squeeze your abdominal muscles as you roll back up to the starting position.
  • Repeat the exercise for the recommended number of repetitions, focusing on maintaining proper form and control throughout the movement.

Tips & Tricks

  • Engage your core by pulling your belly button in towards your spine throughout the entire exercise.
  • Keep your neck relaxed and avoid straining it by looking straight ahead or slightly upwards.
  • Control the movement by using your abdominals to curl your upper body towards your knees.
  • Exhale and contract your abs fully as you curl your torso towards your thighs.
  • Maintain a slow and controlled tempo to maximize muscle engagement and prevent momentum.
  • Focus on squeezing your abs at the top of the movement for an extra contraction.
  • Use a resistance band that challenges you enough to feel the burn but still allows for proper form.
  • Ensure your knees are properly cushioned to minimize discomfort during the exercise.
  • Incorporate variations such as adding a pause or lateral twists to target different areas of the core.
  • Gradually increase the resistance or reps over time to continue challenging your muscles.


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