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Resistance Band Standing Crunch
A standing core exercise using a resistance band anchored overhead that targets the rectus abdominis and obliques to build strength and definition through controlled spinal flexion.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Lower Back, Hip Flexors
Accessory Muscles
Quads, Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Lower Back
4/10Erector Spinae
Hip Flexors
3/10Iliopsoas
Quads
2/10Glutes
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Secure a resistance band to an anchor point overhead. Stand facing away with feet shoulder-width apart, grasping both ends with arms extended upward and tension in the band.
- Engage your core and maintain a straight back.
- Flex your spine by contracting abs to pull the band down in an arc toward your knees.
- Bring rib cage toward pelvis without bending hips.
- Pause briefly at the bottom to squeeze abs.
- Slowly return to start position, resisting the band's pull.
- Inhale as you extend and repeat.
Coaching Tips
Form Cues
- Core tight throughout
- Move from abs, not arms
- Back straight, no arch
- Knees soft
- Squeeze at bottom
- Control the return
Breathing
Inhale as you return to the starting position; exhale as you crunch forward while bracing your core.
Tempo
2-1-2
Range of Motion
From arms fully extended overhead to rib cage nearing pelvis, keeping spine flexed without hip flexion.
Safety
Safety Notes
- Inspect band for damage before use
- Secure anchor firmly
- Avoid snapping band toward face
- Stop if back pain occurs
- Do not exceed twice band's rest length
Spotting
Not required; perform solo with proper form and safeties.
Common Mistakes
- Using momentum or arms to pull
- Arching the back
- Leaning too far forward
- Jerky movements
- Overstretching the band
When to Avoid
- Acute lower back pain
- Recent abdominal surgery
- Shoulder impingement
Flexibility Needed
- Shoulder flexion to overhead
- Basic spinal flexion range
Build Up First
- Core engagement awareness
- Proper posture maintenance
Also known as
Standing Band Crunch, Banded Standing Abdominal Crunch, Overhead Band Crunch
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