# Band Crunch

URL: https://heatsy.app/ex/band-crunch

Also known as: Standing Band Crunch, Resistance Band Crunch, Kneeling Band Crunch

Body region: Core

## Muscles

- Main: Rectus Abdominis
- Helps: External Oblique, Internal Oblique
- Holds: Erector Spinae, Transversus Abdominis

## Equipment

- Resistance Band

## Technique

1. Anchor a band high and kneel or stand facing it, holding the band ends beside your head.
2. Brace your abs and pull your ribs toward your hips by rounding the spine.
3. Hold the contraction for a moment, hips still.
4. Rise slowly back to the start while keeping tension on the band.

### Cues

- Curl the ribcage down toward the pelvis.
- Keep the hips and arms still; the trunk does the work.

### Common mistakes

- Pulling with the arms instead of crunching.
- Sitting back onto the heels.
- Using a band so strong that the back arches on the return.

## Alternatives

- [Cable Crunch](https://heatsy.app/ex/cable-crunch)
- [Crunch](https://heatsy.app/ex/crunch)