Band Reverse Crunch

Muscles worked

Setup

1. Anchor a resistance band to the bottom of a power rack and lie on your back facing away from the anchor.
2. Loop the other end of the band around both feet or ankles.
3. Reach back and grab the uprights of the power rack or a heavy object behind your head to stabilize your upper body.
4. Start with your knees bent at 90 degrees and your lower back pressed firmly into the floor.

How to do it

1. Exhale and pull your knees toward your chest, focusing on curling your pelvis off the floor and toward your ribs.
2. Pause for a second at the top of the movement, squeezing your lower abs against the band's resistance.
3. Inhale as you slowly lower your hips back to the floor with control, resisting the band's pull.
4. Maintain a controlled 2-1-2 tempo, ensuring the band remains taut throughout the set.

Form checklist

• Avoid using momentum; the movement should be driven by the abs, not a leg swing.
• Ensure your lower back doesn't arch excessively as you return to the starting position.
• Focus on 'peeling' your spine off the floor one vertebra at a time.
• Keep your neck and shoulders relaxed to prevent tension in the upper body.

Pro tips

• To maximize muscle fiber recruitment, imagine trying to bring your pubic bone toward your belly button rather than just moving your knees.
• Maintain constant tension on the band by not allowing your feet to touch the floor between repetitions.

Make it harder

• Perform the movement with straighter legs to increase the lever arm and mechanical disadvantage.
• Increase the distance from the anchor point to heighten the resistance at the peak of the contraction.

Frequently asked

What muscles does the band reverse crunch work?

The band reverse crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the band reverse crunch?

The band reverse crunch uses resistance band.

Is the band reverse crunch good for beginners?

The band reverse crunch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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