Band Reverse Crunch - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Band Reverse Crunch

Step by step instructions, muscle activation and variants for the Band Reverse Crunch.

EasyAbsCore

About this exercise

A lying reverse crunch with a resistance band looped around the feet or ankles. The band provides progressive resistance as the hips curl upward, targeting the lower portion of the abdominals and making the movement more challenging than the bodyweight version.

How to Perform

  • Lie on your back on the floor and loop the resistance band around the soles of your feet or ankles
  • Anchor the other end of the band to a low fixed point behind your head or hold it with your hands
  • Begin with knees bent and feet raised so thighs are perpendicular to the floor
  • Brace your core and curl your hips off the floor, drawing your knees toward your chest
  • Hold briefly at the top, feeling the contraction in your lower abs
  • Slowly lower your hips back to the starting position under control
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
AbsCore
Secondary
QuadricepsObliquesOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Band Reverse Crunch

The Band Reverse Crunch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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