How to do a Handle Band Crunch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 131,865
- Popularity Rank
- 683rd
- Difficulty
- Beginner
- Abs Strength
- 78 mSCORE 65th
- Equipment Required
Workouts with Handle Band Crunch
Target muscles worked
Instructions for Proper Form
The Handle Band Crunch adds resistance to traditional crunches, targeting the abdominals more effectively. Using a band with handles allows for a controlled motion, enhancing core strength and definition with the added benefit of adjustable intensity.
- Wrap a resistance band around a pull up bar or high fixed object and drop down to your knees facing away from the anchor point.
- Grab ahold of the resistance band handles at shoulder height with your palms facing forward and your torso leaning forward to created a 45 degree angle with the floor.
- Lower your torso to the floor by bending at your hips keeping the resistance band next to your shoulders.
- Return to the starting position.
Sets & Reps Calculator
Average Handle Band Crunch standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
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- intermediate4sets8reps10reps
- advanced4sets9reps11reps
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Alternatives & Variations to Handle Band Crunch
1. Cable Crunch
88.8 mSCORESWAPPED 374 TIMESCable Crunch is a variation on the more standard Crunch. Unlike Crunches, this is a weighted exercise that does not have you laying on your back. Instead of using your bodyweight for resistance, you use a cable machine. This gives you more control over your resistance, as well as more control over the direction that resistance is coming from.
2. Crunches
94 mSCORESWAPPED 260 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
3. Bicycle Crunch
91.8 mSCORESWAPPED 245 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
4. Dead Bug
92.4 mSCORESWAPPED 209 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.
5. Mini Loop Band Toe Touch
27.4 mSCORESWAPPED 188 TIMESAn excellent isolation exercise for the abdominals, the toe touch with a mini loop band increases resistance, enhancing the challenge and effectiveness of the workout. This variation intensifies core engagement, promoting better muscle tone and endurance than standard toe touches.
6. Side Bend Stretch
2.7 mSCORESWAPPED 144 TIMESSide Bend Stretch is a static stretching exercise that primarily targets the obliques and intercostal muscles along your side. This stretch helps improve flexibility and range of motion in the torso, and can be particularly effective for relieving tension and preventing injuries related to the lower back and sides. Additionally, it can aid in enhancing posture and balance.
7. Bird Dog
75.9 mSCORESWAPPED 132 TIMESBird Dog is a compound, bodyweight exercise that primarily targets the core and lower back. It involves extending one arm and the opposite leg simultaneously while balancing on all fours. This exercise helps improve stability, balance, and strengthening the muscles in the core and lower back, making it a great addition to any workout routine focused on core strength and stability.
8. Up Dog
3.1 mSCORESWAPPED 125 TIMESUp Dog is a yoga-inspired, bodyweight exercise that primarily targets the muscles in your core and lower back. By extending your arms and pressing your hips towards the ground, you get a good stretch along your spine and abdominal muscles. This exercise is beneficial for improving flexibility and posture, and can serve as a great mid-workout stretch.
9. Plank
92.8 mSCORESWAPPED 121 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
10. Mini Loop Band Leg Raise
29.8 mSCORESWAPPED 107 TIMESBy incorporating a mini loop band, this variation of leg raises intensifies the challenge on the abdominal muscles and hip flexors, making it an excellent isolation exercise for core strengthening. The added resistance from the band promotes muscle hypertrophy and endurance, surpassing the benefits of standard leg raises.