Resistance Band Reverse Crunch

Strengthen your rectus abdominis and obliques with the Resistance Band Reverse Crunch.

IntermediateWaist Resistance Band

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Resistance Band Reverse Crunch

Isolation

Band standing crunch

Waist · Rectus Abdominis · Band

Intermediate

Compound

Band bicycle crunch

Waist · Iliopsoas · Band

Intermediate

Isolation

Resistance Band Standing Ab Crunch

Waist · Rectus Abdominis · Resistance Band

Intermediate

Isolation

Resistance Band Kneeling Ab Crunch

Waist · Rectus Abdominis · Resistance Band

Intermediate

Description

An exercise that targets the core muscles by using a resistance band. The person lays on the ground, legs straight and then crunches them towards the chest while pulling against the resistance band.

Save Resistance Band Reverse Crunch to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Resistance Band Reverse Crunch

01
Setup
Lie supine on a mat with your knees bent and feet flat on the floor. Loop a resistance band around both feet, just above your ankles or around your shins.
02
Setup
Extend your legs straight up towards the ceiling, keeping a slight bend in your knees, with the band taut. Place your hands flat on the floor beside your hips for stability.
03
Exhale as you slowly curl your hips off the floor, drawing your knees towards your chest while maintaining tension in the band. Focus on shortening the distance between your sternum and pelvis.
04
Hold the peak contraction briefly, feeling your rectus abdominis engage. Avoid using your hands to push off the floor.
05
Inhale as you slowly lower your hips back to the starting position with control, resisting the band's pull. Ensure your lower back remains pressed into the mat throughout the movement.

Tips

Focus on a posterior pelvic tilt, curling your tailbone off the floor, to truly engage the rectus abdominis and minimize hip flexor dominance.
Control the eccentric (lowering) phase by slowly extending your hips against the band's resistance to maximize muscle engagement and prevent momentum.
Keep your hands flat on the floor beside you for stability, but actively avoid pushing down with them to lift your hips.
Maintain a neutral spine and ensure your lower back stays pressed into the mat, especially as your legs extend, to protect your spine.

Common mistakes

Using momentum instead of muscle control: Perform the movement slowly and deliberately, focusing on the contraction of your abdominal muscles to lift and lower your hips.
Arching the lower back during the lowering phase: Engage your core to keep your lower back pressed into the mat, preventing excessive lumbar extension.
Only moving the legs and not lifting the hips: Focus on curling your pelvis off the floor, bringing your knees towards your chest, rather than just bending your knees.

In the Ellim app, Resistance Band Reverse Crunch unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train resistance band reverse crunch?

Get Ellim — Free

Questions

What muscles does Resistance Band Reverse Crunch work?

Resistance Band Reverse Crunch primarily targets Rectus Abdominis. Secondary muscles include Obliques.

Is Resistance Band Reverse Crunch good for beginners?

Resistance Band Reverse Crunch is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Resistance Band Reverse Crunch?

You need Resistance Band to perform Resistance Band Reverse Crunch. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Resistance Band Reverse Crunch?

Focus on a posterior pelvic tilt, curling your tailbone off the floor, to truly engage the rectus abdominis and minimize hip flexor dominance. Control the eccentric (lowering) phase by slowly extending your hips against the band's resistance to maximize muscle engagement and prevent momentum. Keep your hands flat on the floor beside you for stability, but actively avoid pushing down with them to lift your hips. Maintain a neutral spine and ensure your lower back stays pressed into the mat, especially as your legs extend, to protect your spine.

What are common mistakes when doing Resistance Band Reverse Crunch?

Using momentum instead of muscle control: Perform the movement slowly and deliberately, focusing on the contraction of your abdominal muscles to lift and lower your hips. Arching the lower back during the lowering phase: Engage your core to keep your lower back pressed into the mat, preventing excessive lumbar extension. Only moving the legs and not lifting the hips: Focus on curling your pelvis off the floor, bringing your knees towards your chest, rather than just bending your knees.