Exercise guide
Resistance Band Reverse Crunch
- Intermediate
- Compound
- Rep-based
- Waist
This intermediate core exercise uses a resistance band to provide progressive tension, specifically targeting the lower abdominals and obliques through posterior pelvic tilting. The band forces the core to work harder at the peak of the contraction, improving both strength and stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Secure a resistance band to a heavy kettlebell or fixed anchor point behind your head.
- Lie on your back with your head near the anchor and loop the free end of the band around both feet.
- Reach back and grip the kettlebell or anchor point firmly to stabilize your upper body.
- Lift your legs so your knees and hips are both bent at a 90-degree angle.
How to do it
- Exhale and pull your knees toward your chest by curling your pelvis off the floor, resisting the band's tension.
- Hold the peak contraction for one second, focusing on squeezing your lower abs and obliques.
- Inhale and slowly lower your hips back to the starting position, maintaining control against the band's pull.
- Perform the movement with a 2-1-2 tempo: 2 seconds to lift, 1 second hold, and 2 seconds to lower.
Form checklist
- Avoid using leg momentum; the movement should come entirely from curling the pelvis.
- Keep your lower back flat against the floor at the bottom of each rep.
- Ensure your upper body remains grounded and stable by maintaining a strong grip on the anchor.
- Keep your knees tucked at a consistent angle throughout the set.
Pro tips
- Focus on the posterior pelvic tilt—think about pulling your belly button toward your chin to initiate the lift.
- To engage the obliques more, slightly rotate your knees toward one shoulder at the top of the movement.
Make it harder
- Perform the movement with straight legs to increase the lever arm and resistance.
- Increase the distance from the anchor point to pre-stretch the band for higher constant tension.
Frequently asked
- What muscles does the resistance band reverse crunch work?
- The resistance band reverse crunch primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.
- What equipment do you need for the resistance band reverse crunch?
- The resistance band reverse crunch uses resistance band.
- Is the resistance band reverse crunch good for beginners?
- The resistance band reverse crunch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.