Band Standing Crunch

Muscles worked

Setup

1. Secure a resistance band to a high point on a power rack or pull-up bar.
2. Stand facing away from the anchor point with feet shoulder-width apart and a slight bend in the knees.
3. Grasp the band with both hands and hold them firmly near your ears or resting on your shoulders.
4. Step forward until there is noticeable tension on the band while you are standing fully upright.

How to do it

1. Exhale and contract your abdominals to pull your ribcage down toward your pelvis, rounding your upper back into a crunch.
2. Continue the movement until your elbows move toward your mid-thighs, ensuring your hips remain stationary.
3. Hold the peak contraction for one second, squeezing your abs tightly.
4. Inhale as you slowly return to the starting position with a controlled 2-second tempo, resisting the band's pull.

Form checklist

• Keep your hips locked in place; do not allow them to shift backward as you crunch.
• Lead the movement with your sternum and ribs, not by pulling with your arms.
• Maintain a slight bend in the knees to prevent lower back strain.
• Ensure your hands stay fixed relative to your head throughout the entire set.

Pro tips

• Focus on the 'mind-muscle connection' by visualizing the distance between your ribcage and hip bones shortening as much as possible.
• To maximize oblique involvement, perform a slight diagonal crunch, bringing the opposite elbow toward the opposite hip.

Make it harder

• Step further away from the anchor point to increase the starting tension of the band.
• Incorporate a 3-second isometric hold at the bottom of each repetition to increase time under tension.

Frequently asked

What muscles does the band standing crunch work?

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

What equipment do you need for the band standing crunch?

The band standing crunch uses resistance band.

Is the band standing crunch good for beginners?

Yes. The band standing crunch is a beginner-friendly movement and a strong foundation to build on.

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• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals