Kneeling Crunches
Kneeling Crunches
Equipment: Tube Resistance Band with Handles (with door anchor)
Difficulty: Beginner to Intermediate
Target Muscles: Rectus abdominis, core
How to Perform Kneeling Crunches
Step-by-Step Instructions:
- Anchor the resistance band at a high point using the door anchor
- Kneel facing away from the anchor point
- Hold both handles behind your head or at your chest
- Keep your hips stationary
- Engage your core and crunch down
- Bring your elbows toward your knees
- Squeeze your abs at the bottom
- Slowly return to the starting position
- Repeat for desired reps
Recommended Sets & Reps:
- Beginners: 2-3 sets of 12-15 reps
- Intermediate: 3 sets of 15-20 reps
- Advanced: 3-4 sets of 20-25 reps
Form Tips:
- Keep your hips stationary - don't rock back and forth
- Focus on crunching with your abs, not pulling with your arms
- Squeeze your abs at the bottom of the movement
- Keep your core engaged throughout
- Move slowly and with control
- Breathe out as you crunch down
Common Mistakes to Avoid:
- Rocking your hips back and forth
- Pulling with your arms instead of crunching with abs
- Using momentum to swing
- Not crunching down far enough
- Arching your back on the way up
- Holding your breath
Modifications:
- Easier: Use lighter resistance or reduce range of motion
- Harder: Increase resistance, slow tempo, or add a pause at the bottom
Benefits:
- Excellent ab strengthening exercise
- Builds core endurance
- Kneeling position is stable
- Great for developing six-pack abs
- Adjustable resistance
- Low-impact on spine