Female model ex_KDM2JO

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Waist · Band

Band Kneeling Crunch

beginnerstrength

Band Kneeling Crunch is a beginner isolation strength exercise that works the abs (waist), with the obliques and hip flexors assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Abs
Body part: Waist
Equipment: Band
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Abdominals · Rectus Abdominis

Secondary muscles

Obliques · External, Internal
Hip Flexors · Iliopsoas

How to do Band Kneeling Crunch

Secure the middle of the resistance band to a sturdy anchor point above head height. Kneel on the floor facing away of the anchor point, holding one handle of the band in each hand with your hands positioned at the sides of your head.
Engage your core and bend at the waist, bringing your elbows towards your knees in a controlled crunch motion.
Pause briefly at the bottom of the movement, ensuring a full contraction of your abdominal muscles.
Slowly return to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Focus on using your abs to pull your torso down rather than your arms.
Ensure the resistance band is securely anchored to avoid slipping.
Exhale as you crunch down and inhale as you return to the starting position.

Band Kneeling Crunch alternatives

High Cable Kneeling Crunch

Abs · beginner

Crunch With Medicine Ball

Abs · intermediate

Dumbbell Suitcase Crunch

Abs · intermediate

Reverse Crunch

Abs · intermediate

More abs exercises

High Resistance Band Kneeling Crunch

Abs · beginner

Cable Standing Crunch

Abs · beginner

Band Bicycle Crunch

Abs · beginner

Crunch (On Stability Ball)

Dumbbell Ab Crunch

Oblique Crunch

Crunch Floor

Crunch (On Bosu Ball)

Abs · intermediate

Band Kneeling Crunch FAQ

What muscles does Band Kneeling Crunch work?

Band Kneeling Crunch mainly works the abs in the waist (Rectus Abdominis). The obliques and hip flexors work as secondary muscles.

What equipment do you need for Band Kneeling Crunch?

You need a band and a sturdy surface.

How many sets and reps of Band Kneeling Crunch should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Band Kneeling Crunch good for beginners?

Yes. Band Kneeling Crunch is rated beginner, so it's a sound choice while you learn to train the abs.

How many calories does Band Kneeling Crunch burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Band Kneeling Crunch?

Other exercises for the abs include High Cable Kneeling Crunch, Crunch With Medicine Ball, Dumbbell Suitcase Crunch and Reverse Crunch.

For developers

Use Band Kneeling Crunch in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_KDM2JO" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_KDM2JO",
  "name": "Band Kneeling Crunch",
  "model": "female",
  "target": "Abs",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_KDM2JO/mp4-720.mp4?…",
    "poster": "https://…/ex_KDM2JO/poster.jpg?…"
  }
}