Resistance Band Kneeling Crunch

The Resistance Band Kneeling Crunch works the Middle Abs (Rectus Abdominis) with resistance from a high door anchor. It follows the same motion as a Cable Crunch machine: you kneel, hold the band by your forehead and curl your torso down toward the floor.

Muscles Worked: Abs (Rectus Abdominis) · also Obliques
Equipment: Door anchor

Woman kneeling on a mat facing a door, holding the band beside her forehead, then crunching forward with elbows toward the floor in front of her knees. — Start And Finish Positions

Set Up

Anchor:: Secure the band(s) in the door with the door anchor at the top of the door.
Bands:: No setup needed; grip each side of the band just above the clips or handles.
Body Position:: Kneel about 2 feet from the door, facing it, with your buttocks resting on your heels. Hold your hands close to your forehead with your elbows pointing down and close together, about 6 inches apart.

Movement

Crunch your body down and forward, moving your elbows toward the floor just in front of your knees. Return to the starting position under control and repeat.

Points To Remember

Keep your head straight and your elbows in close.
Keep your buttocks on your heels throughout.
Exhale as you crunch.

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

Questions About The Kneeling Crunch

What muscles does the Resistance Band Kneeling Crunch work?

The Resistance Band Kneeling Crunch mainly works the Abs (Rectus Abdominis). It also works the Obliques.

Should I sit back on my heels during the Resistance Band Kneeling Crunch?

Yes. In the Resistance Band Kneeling Crunch, keep your buttocks on your heels for the whole set so the Abs, not the hips, pull your body down.