Band Standing Crunch

Band Standing Crunch


This exercise involves standing with a resistance band wrapped around the back and holding onto the ends with hands. The arms are extended overhead and the abs are engaged as the upper body is lifted towards the knees, creating a crunching motion. The resistance band adds extra tension to the movement.

Muscle Group

Equipment Required

Band Standing Crunch Instructions

  1. Stand with your feet shoulder-width apart and your arms extended straight out in front of you at shoulder height.
  2. Engage your core and lift your right knee up towards your chest while simultaneously bringing your left elbow down to meet it.
  3. Return to the starting position and repeat on the other side, lifting your left knee up towards your chest while bringing your right elbow down to meet it.
  4. Continue alternating sides for the desired number of repetitions or time.

Band Standing Crunch Form & Visual

Band Standing Crunch

Band Standing Crunch Benefits

  • Strengthens the core muscles, including the rectus abdominis, obliques, and lower back muscles
  • Improves balance and stability
  • Increases flexibility in the hips and lower back
  • Engages the glutes and leg muscles for a full-body workout
  • Can be modified for different fitness levels by adjusting the resistance of the band

Band Standing Crunch Muscles Worked

  • Rectus abdominis
  • Obliques
  • Transverse abdominis
  • Erector spinae
  • Quadriceps
  • Glutes

Band Standing Crunch Variations & Alternatives

  • Reverse crunch
  • Oblique crunch
  • Double crunch
  • Toe touch crunch
  • Side plank crunch
  • Plank with knee tuck
  • Mountain climber twist
  • Spiderman plank crunch
  • Flutter kicks
  • Bicycle crunch