Band Kneeling Crunch
How to do it
Starting position
- Anchor the band high up and kneel on the floor with both knees.
- Hold the band handles with both hands and place them behind your head or in front of your chest.
- Keep your hips upright without resting them on your heels.
- Brace your core tightly and look at the floor.
Movement
- Exhale, contract your abs, and curl your upper body down toward your thighs.
- Keep your pelvis fixed and round your upper body using only your abs.
- Slowly return to the starting position while feeling the tension in your abs.
Breathing
Exhale as you bend forward, and inhale as you come up.
Cautions
- Pulling with arm strength strains your elbow joints, so pull only with your abs.
- Hyperextending your lower back can cause lumbar injury, so maintain a neutral spine.
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Abs |
|---|---|
| Secondary muscles | Obliques |
| Equipment |  Resistance band |
| Movement pattern | Core |
| Rep range | 15–25 reps |
3 similar exercises
Representative exercise: Band Kneeling Crunch
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.