Core · Resistance Band
Band Kneeling Crunch
How to do the band kneeling crunch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Kneel facing away from a resistance band anchored high behind you, holding the handles or band near your head. Crunch down by rounding your spine and pulling your ribs toward your hips, then return to the top under control against the band.
- 1Hold the band at your ears and crunch down by rounding your spine
- 2You should feel your abs pulling your ribs toward your hips; focus on spinal flexion rather than hip flexion
- 3Control the return and keep tension on your core throughout the movement
Common mistakes
- Don't pull the band with your arms or let your hips rock back and forth
- Avoid extending through your lower back or arching as you return to the top
- Don't rush; use a slow tempo to maximise abdominal engagement
Muscles worked
The band kneeling crunch mainly works the upper abs and lower abs, with the obliques assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- QuadsMinor
Kovo programs the band kneeling crunch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.