Abs · Resistance bands

Band Kneeling Twisting Crunch

The band kneeling twisting crunch is an isolation core exercise that combines forward spinal flexion with torso rotation against elastic tension. It targets the obliques and rectus abdominis, fitting well toward the end of a strength or core-focused routine.

Muscles: Abs
Equipment: Resistance bands
Type: Strength
Animation: Men

How to do it

Anchor the band at a high point, such as the top of a door, and kneel down facing away from it.
Hold a handle in each hand and bring your hands to the sides of your head, elbows bent.
Keep your hips still and your core braced.
Inhale. As you exhale, crunch down and rotate your torso, driving one elbow toward the opposite knee.
Inhale and slowly return to the upright kneeling position.
Repeat, alternating the direction of the twist on each rep.

Common mistakes

Sitting back onto the heels rather than curling through the spine, which shifts the work to the hips and unloads the abs.
Pulling the band handles down with the arms, which strains the shoulders and reduces abdominal recruitment.
Letting the band snap the torso upright on the return, which cuts out the eccentric contraction and stresses the lower back.
Rotating the pelvis along with the shoulders, which diminishes tension on the target oblique fibers.

Tips

Keep your hips firmly locked directly over your knees throughout the entire set.
Fix your hands at the sides of your head and let your abdominal contraction drive the pull.
Pause for a brief count at the bottom while fully exhaling to emphasize the peak oblique contraction.

Sets and reps

Perform 3 to 4 sets of 12 to 20 total reps (6 to 10 per side) for core strength and endurance. Rest 45 to 60 seconds between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Can this exercise be done at home?

Yes, you only need a resistance band securely anchored to the top of a door with a door anchor. Make sure the attachment point is completely stable before applying tension.

Is this exercise safe for the lower back?

When performed with controlled tempo and a stationary pelvis, it places minimal compressive stress on the spine. If you experience sharp pain or discomfort, stop immediately and consult a healthcare specialist.

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