Core · Resistance Band
Band Reverse Crunch
How to do the band reverse 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
Anchor a resistance band low behind your head and loop it around your feet while lying on your back with legs bent and feet off the floor. Curl your hips toward your chest by engaging your core against the band, then lower back down under control.
- 1Press your lower back into the floor and curl your hips toward your chest
- 2so you feel your lower abs contracting
- 3Use a slow, controlled motion and let your tailbone lift slightly off the floor
- 4Keep your head and shoulders relaxed as you focus on your core
Common mistakes
- Don't swing your legs or use momentum to lift your hips
- Avoid arching your lower back or straining your neck
- Don't let the band yank your knees too far toward your chest; keep the movement controlled
Muscles worked
The band reverse crunch mainly works the upper abs and lower abs, with the obliques assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- QuadsMinor
Kovo programs the band reverse 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.