Kneeling Crunch

Exercise Information

Exercise Name:Kneeling Crunch
Resistance Band Type:A flat resistance band
Equipment Required:
Body Parts Exercised:Core and abs

Exercise Procedure

Exercise Start Position
  1. Wrap the resistance band around an object that is not going to move such as a pole, fence, tree or something similar. The resistance band should be at a high position.
  2. Kneeling on the floor facing the anchor point with one end of the resistance band in each hand. Hold the resistance band in close to your body in front of your shoulders with your arms bent and your head up.
  3. There should be some tension in the resistance band at this starting position.
Exercise End Position
  1. Facing the anchor point, sitting back on your heels and bent forward with your head toward the floor.  The resistance band is held in close to your body.
Exercise Start Position
Exercise End Position
  1. From a kneeling position, bend forward as you move your hips back toward your heels.
  2. Then, return to the start position and repeat.
Modification Options
  1. Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.
Technique Tips
  • Breathe out as you bend down and breathe in as you straighten your body.
  • Perform the exercise slowly. Aim for 4-6 seconds per repetition.
  • To change the difficulty of the exercise, use a weaker or stronger resistance band.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Kneeling Crunch Demonstration Video