Band Reverse Crunch
Description
The band reverse crunch adds resistance band tension to the reverse crunch by anchoring a band to a low point and looping it around your feet. As you curl your hips toward your ribs, the band pulls your legs back — providing progressive overload to a bodyweight core exercise.
Equipment Required
Band Reverse Crunch Instructions
- Anchor a resistance band to a low point in front of you (base of a squat rack or sturdy object).
- Lie on your back with your head near the anchor. Loop the band around both feet.
- Move away from the anchor until the band is taut with your legs extended.
- Bend your knees and bring your feet up (knees at 90 degrees).
- Brace your core. Press your lower back into the floor.
- Curl your hips up and toward your ribs by contracting your lower abs. Fight the band tension.
- Lower your hips back down under control.
- Repeat for the desired reps. Use a thinner band for more reps or thicker for strength.
Band Reverse Crunch Form & Visual
Band Reverse Crunch Benefits
- Adds progressive resistance to reverse crunches
- Targets the lower abs effectively
- Easy to scale by band thickness
- Portable and inexpensive
- Useful progression when bodyweight is too easy
- Joint-friendly
Band Reverse Crunch Muscles Worked
- Rectus abdominis (especially lower)
- Hip flexors
- Obliques
- Transverse abdominis
Band Reverse Crunch Variations & Alternatives
- Reverse Crunch (bodyweight)
- Cable Reverse Crunch
- Hanging Leg Raise
- Weighted Reverse Crunch
- Decline Reverse Crunch
