Reverse Crunch (Band)

An isolation exercise using a resistance band to target the lower abdominals through controlled knee and hip flexion against resistance.

Instructions

1. Lie flat on your back on a mat or bench with legs extended and arms at your sides.
2. Loop the band around your feet and hold the other ends with your hands.
3. Keep your upper back on the ground throughout the movement.
4. Flex your hips and knees, bringing your knees toward your chest against band resistance.
5. Draw your lower abdomen inward and squeeze your core at the top of the movement.
6. Lower your feet back toward the ground with control without full extension.
7. Maintain tension on the band throughout the entire set.
8. Perform the desired number of repetitions with controlled movements.

Tips

• Keep your upper back and shoulders pressed into the ground throughout.
• Focus on moving your hips and knees rather than just moving your legs.
• Move slowly and deliberately, emphasizing the abdominal contraction.
• Avoid pulling on your neck or head; keep hands supporting the band only.
• Keep tension on the band at all times; never fully relax at the bottom.
• Adjust band resistance to maintain controlled movement through all repetitions.