Resistance Band Bar Kneeling Crunch

The Resistance Band Bar Kneeling Crunch is an Ab exercise that works the Rectus Abdominis (the Front Abs). Kneeling below a high door anchor, you hold the Resistance Band Bar by your forehead and crunch down toward your knees, a home version of the Cable Crunch found in gyms.

Muscles Worked: Rectus Abdominis (Front Abs) · also Obliques
Equipment: Door anchor, Resistance Band Bar

A man in a gray Bodylastics T-shirt kneels holding a Resistance Band Bar at his forehead from a high anchor, then crunches down toward his knees. — Start And Finish Positions

Set Up

Anchor:: Door anchor at the top of the door.
Bands:: Thread the bands through the door anchor and clip both ends to the center ring of the Resistance Band Bar.
Body Position:: Grip the bar with a close grip, palms down, and kneel facing the door about 2 feet away. Hold the backs of your hands close to your forehead with your elbows about 12 inches apart and pointing down, and sit back so your buttocks rest on your heels.

Movement

Crunch your body down and forward until your elbows are close to your knees. Return to the starting position, controlling the resistance.

Points To Remember

Keep your elbows about 12 inches apart.
Keep your buttocks on your heels throughout.
Exhale as you crunch.

Also in the Resistance Band library: Resistance Band Kneeling Crunch ›

Questions About The Kneeling Crunch

What muscles does the Resistance Band Bar Kneeling Crunch work?

The Resistance Band Bar Kneeling Crunch works the Rectus Abdominis, the Front Abs that curl your torso forward. The Obliques assist.

How do I stop my hips doing the work in a Kneeling Band Crunch?

Keep your buttocks on your heels for every rep of the Resistance Band Bar Kneeling Crunch. The bend should come from your Abs curling your torso down, not from your hips rising or rocking toward the door.