Band Kneeling Twisting Crunch
Learn how to do the Band Kneeling Twisting Crunch with proper form and technique. This band exercise primarily targets your Abs, with secondary emphasis on Obliques.
How to Do the Band Kneeling Twisting Crunch
Follow these steps to perform the Band Kneeling Twisting Crunch with correct form:
- 1Attach the band to a sturdy anchor point at waist height.
- 2Kneel down facing away from the anchor point and hold the band with both hands, keeping your elbows bent and close to your sides.
- 3Engage your abs and slowly twist your torso to one side, bringing your hands towards your opposite hip.
- 4Pause for a moment, then slowly return to the starting position.
- 5Repeat on the other side.
- 6Continue alternating sides for the desired number of repetitions.
Band Kneeling Twisting Crunch Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- band
- Body Part
- waist
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Band Kneeling Twisting Crunch?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Full Body
Any session
Bro Split
Abs/Core Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Band Kneeling Twisting Crunch work?
The Band Kneeling Twisting Crunch primarily targets your Abs. Secondary muscles worked include Obliques. This makes it an effective exercise for developing your waist.
What equipment do I need for the Band Kneeling Twisting Crunch?
The Band Kneeling Twisting Crunch requires band. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Band Kneeling Twisting Crunch with proper form?
Start by Attach the band to a sturdy anchor point at waist height. Kneel down facing away from the anchor point and hold the band with both hands, keeping your elbows bent and close to your sides. Engage your abs and slowly twist your torso to one side, bringing your hands towards your opposite hip. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Band Kneeling Twisting Crunch?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Band Kneeling Twisting Crunch?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Band Kneeling Twisting Crunch best for?
The Band Kneeling Twisting Crunch fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.
Track Band Kneeling Twisting Crunch in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS