Abs · Resistance bands

Resistance Band Reverse Crunch

The resistance band reverse crunch is an isolation movement designed to strengthen the rectus abdominis with an emphasis on its lower region and core stabilizers. It suits trainees of all experience levels and is best placed at the end of a strength workout or within a dedicated core session.

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

How to do it

Anchor the loop band to a low point near the floor and loop the other end around the tops of your feet.
Lie on your back far enough away that the band is taut, knees bent at 90 degrees, hands on the floor at your sides.
Inhale, then as you exhale, pull your knees toward your chest and curl your hips up off the floor against the band's resistance.
Hold the top position for a second, keeping your lower abs tight.
Inhale and slowly lower your hips and return your knees to the starting position without losing tension.

Common mistakes

Using momentum to swing the legs shifts tension away from the abdominal wall and onto the hip flexors.
Arching the lower back away from the floor at the bottom of the movement creates unnecessary strain on the lumbar spine.
Allowing the resistance band to go completely slack between reps eliminates continuous muscle tension.
Pulling the knees forward without curling the pelvis off the floor turns the exercise into a simple hip flexor drill.

Tips

Press the lower back firmly into the floor before initiating each repetition to establish a strong posterior pelvic tilt.
Focus on rolling the pelvis up toward the ribcage rather than simply driving the knees to the chest.
Control the eccentric return phase for two to three seconds to fight the band's recoil.

Sets and reps

Aim for 3 to 4 sets of 12 to 15 controlled repetitions with 45 to 60 seconds of rest between sets. Increase band resistance once the full rep range can be completed with strict form.

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.

App Store Google Play RuStore

On a computer? Point your phone's camera here to get the app.

Questions

Is the resistance band reverse crunch safe for the lower back?

It generally places less shear stress on the lumbar spine than straight-leg raises, but if any pain occurs, stop the exercise and consult a specialist.

What makes the banded version better than a regular bodyweight reverse crunch?

The elastic band provides accommodating resistance that peaks at the top of the curl, maximizing peak contraction where bodyweight alone often feels easiest.

Similar exercises

All abs exercises →