Handle Band Crunch
The Handle Band Crunch is a resistance-based core exercise that targets the rectus abdominis through controlled spinal flexion. By using a resistance band anchored high, this movement provides continuous tension on the abdominals, offering a functional alternative to traditional floor crunches for developing core strength.
Resistance bands offer variable tension that can make objective progress tracking difficult, but the AI analyzes your RPE relative to the band's thickness to ensure you are reaching the correct intensity. If your daily recovery metrics or HRV indicate central fatigue, the app can adjust the prescribed volume to prevent lower back compensation. Additionally, if you have a history of neck strain, the system tracks this preference and can suggest alternatives that keep the cervical spine neutral.
Form Cues
- Anchor the band high and kneel facing away from it
- Hold the handles by your ears or neck stationary
- Exhale deeply as you curl your chest down toward your pelvis
- Round your spine to fully contract the abdominals
- Control the resistance slowly on the way back up
- Don't pull the handles down with your arms
- Don't sit your hips back onto your heels during the rep
- Don't keep your back flat or straight
- Don't allow the band to snap you back to the start
Common Mistakes
- Using arms to pull instead of abs
- Hinging at hips instead of curling spine
- Rushing the eccentric (upward) phase
- Sitting back on heels
- Arching the lower back at the top
Muscles Worked
This exercise primarily targets the upper rectus abdominis (the 'six-pack' muscles) by forcing the spine to flex against resistance. Unlike floor crunches, the band provides varying resistance that peaks at the point of strongest contraction, while also engaging the transverse abdominis and obliques to stabilize the torso.
Primary
Secondary
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