How to do a Handle Band Crunch
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About 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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Alternative Exercises to Handle Band Crunch
1. Cable Crunch
88.8 mSCORESWAPPED 381 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.
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2. Crunches
94 mSCORESWAPPED 257 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.
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3. Bicycle Crunch
91.8 mSCORESWAPPED 224 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.
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4. Side Bend Stretch
2.7 mSCORESWAPPED 179 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.
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5. Dead Bug
92.4 mSCORESWAPPED 177 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.
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6. Alternating Heel Touch
78.2 mSCORESWAPPED 173 TIMESAlternating Heel Touch is a bodyweight, core exercise that involves laying on the ground and reaching towards your heel on either side. By raising your shoulder blades off the ground, you’re already engaging your core, while reaching towards either side helps to engage your obliques.
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7. Mini Loop Band Toe Touch
27.4 mSCORESWAPPED 158 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.
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8. Plank
92.8 mSCORESWAPPED 157 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.
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9. Leg Raise
96.5 mSCORESWAPPED 150 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
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10. Oblique Crunch
86.7 mSCORESWAPPED 141 TIMESOblique Crunch is a variation on the more standard Crunch. Similar to Crunches, this is a bodyweight core exercise. By reaching across your torso, you can help isolate your obliques. This is a great exercise for anyone looking to specifically target their obliques.
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