10 Best Band Kneeling Twisting Crunch Alternatives for Limited Equipment

The Band Kneeling Twisting Crunch is done kneeling with a band. Ranked closest by our scoring: Oblique Crunches, Oblique Crunches - On The Floor and the Oblique Crunches Floor.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Band Kneeling Twisting Crunch

Band Kneeling Twisting CrunchPlay demonstration
Primary muscle
Abs
Equipment
Band
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Obliques

How to perform Band Kneeling Twisting Crunch
  1. Attach the band to a sturdy anchor point at waist height.
  2. Kneel down facing away from the anchor point and hold the band with both hands, keeping your elbows bent and close to your sides.
  3. Engage your abs and slowly twist your torso to one side, bringing your hands towards your opposite hip.
  4. Pause for a moment, then slowly return to the starting position.
  5. Repeat on the other side.
  6. Continue alternating sides for the desired number of repetitions.
Filter Band Kneeling Twisting Crunch alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Band Kneeling Twisting Crunch Alternatives

10 substitutes, ranked by how closely each one matches the Band Kneeling Twisting Crunch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Oblique Crunches

    1. Oblique Crunches

    79% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the abs with bodyweight alone.

    How to perform this exercise
    1. Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor.
    2. Make sure your feet are elevated and resting on a flat surface.
    3. Now lift the shoulder in which your hand is touching your head.
    4. Simply elevate your shoulder and body upward until you touch your knee. For example, if you have your right hand besides your head, then you want to elevate your body upwards until your right elbow touches your left knee. The same variation can be applied doing the inverse and using your left elbow to touch your right knee.
    5. After your knee touches your elbow, lower your body until you have reached the starting position.
    6. Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (upward) part of the exercise.
    7. Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Band Kneeling Twisting Crunch
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, not kneeling
    • Balance: easier to stay steady on than the Band Kneeling Twisting Crunch
  2. Oblique Crunches - On The Floor

    2. Oblique Crunches - On The Floor

    79% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start out by lying on your right side with your legs lying on top of each other. Make sure your knees are bent a little bit.
    2. Place your left hand behind your head.
    3. Once you are in this set position, begin by moving your left elbow up as you would perform a normal crunch except this time the main emphasis is on your obliques.
    4. Crunch as high as you can, hold the contraction for a second and then slowly drop back down into the starting position.
    5. Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (elevation) part of the exercise.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Band Kneeling Twisting Crunch
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, not kneeling
    • Balance: easier to stay steady on than the Band Kneeling Twisting Crunch
  3. Oblique Crunches FloorPlay demonstration

    3. Oblique Crunches Floor

    79% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the floor.
    2. Place your hands behind your head or cross them over your chest.
    3. Engage your abs and lift your shoulder blades off the floor, rotating your torso to one side.
    4. Pause for a moment, then lower your shoulder blades back down to the floor.
    5. Repeat on the other side, alternating sides with each repetition.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Band Kneeling Twisting Crunch
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, not kneeling
  4. Russian TwistPlay demonstration

    4. Russian Twist

    77% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on the ground with your knees bent and feet flat on the floor.
    2. Lean back slightly while keeping your back straight and your core engaged.
    3. Hold your hands together in front of your chest or hold a weight if desired.
    4. Lift your feet off the ground, balancing on your sit bones.
    5. Twist your torso to the right, bringing your hands or weight towards the right side of your body.
    6. Pause for a moment, then twist your torso to the left, bringing your hands or weight towards the left side of your body.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Band Kneeling Twisting Crunch
    • Equipment: bodyweight only, not a band
    • Body position: seated, not kneeling
  5. Lying Elbow To KneePlay demonstration

    5. Lying Elbow To Knee

    75% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engage your abs and lift your upper body off the ground, bringing your right elbow towards your left knee.
    4. At the same time, extend your right leg straight out and lift it off the ground.
    5. Pause for a moment, then return to the starting position.
    6. Repeat the movement, this time bringing your left elbow towards your right knee and extending your left leg.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Band Kneeling Twisting Crunch
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, not kneeling
  6. Elbow-to-kneePlay demonstration

    6. Elbow-to-knee

    75% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start by lying flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engage your abs and lift your upper body off the ground, bringing your right elbow towards your left knee.
    4. At the same time, bring your left knee towards your right elbow, creating a twisting motion.
    5. Pause for a moment at the top, then slowly lower your upper body and extend your legs back to the starting position.
    6. Repeat the movement, this time bringing your left elbow towards your right knee and your right knee towards your left elbow.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Band Kneeling Twisting Crunch
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, not kneeling
  7. Spine TwistPlay demonstration

    7. Spine Twist

    75% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the ground with your legs extended in front of you.
    2. Bend your knees and place your feet flat on the ground, hip-width apart.
    3. Place your hands behind your head with your elbows pointing outwards.
    4. Engage your abs and slowly twist your torso to the right, bringing your right elbow towards your left knee.
    5. Pause for a moment at the end of the twist, then slowly return to the starting position.
    6. Repeat the twist to the left side, bringing your left elbow towards your right knee.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Band Kneeling Twisting Crunch
    • Equipment: bodyweight only, not a band
    • Body position: seated, not kneeling
    • Balance: easier to stay steady on than the Band Kneeling Twisting Crunch
  8. Kneeling Plank Tap ShoulderPlay demonstration

    8. Kneeling Plank Tap Shoulder

    74% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a kneeling position with your hands on the ground, shoulder-width apart.
    2. Extend your legs behind you, resting on your toes, and lift your body into a plank position.
    3. Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder.
    4. Return the hand to the ground and repeat with the other hand.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: an anti-extension hold, close to the Band Kneeling Twisting Crunch
    • Primary muscle: abs, the same as the Band Kneeling Twisting Crunch
    • Equipment: bodyweight only, not a band
    • Body position: kneeling, the same as the Band Kneeling Twisting Crunch
  9. Twisted Leg RaisePlay demonstration

    9. Twisted Leg Raise

    74% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Place your hands under your glutes for support.
    3. Engage your abs and lift both legs off the ground, keeping them straight.
    4. As you lift your legs, twist your hips to one side, bringing your legs towards your opposite shoulder.
    5. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    6. Repeat the movement, this time twisting your hips to the other side.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Band Kneeling Twisting Crunch
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, not kneeling
  10. Alternate Heel TouchersPlay demonstration

    10. Alternate Heel Touchers

    74% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Extend your arms straight out to the sides, parallel to the ground.
    3. Engaging your abs, lift your shoulders off the ground and reach your right hand towards your right heel.
    4. Return to the starting position and repeat on the left side, reaching your left hand towards your left heel.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Band Kneeling Twisting Crunch
    • Equipment: bodyweight only, not a band
    • Body position: lying on your back, not kneeling

Band Kneeling Twisting Crunch FAQ

What muscles does Band Kneeling Twisting Crunch work?

The exercise primarily targets the rectus abdominis and external obliques, with transverse abdominis engagement for stabilization. The kneeling position reduces hip flexor contribution and emphasizes thoracic rotation and trunk flexion. Cue: exhale on the crunch and rotate from the ribs rather than the shoulders.

What is the best bodyweight alternative to Band Kneeling Twisting Crunch?

A high-quality bodyweight alternative is the Russian twist for dynamic rotation, or the side plank with rotation to emphasize unilateral oblique control and anti-rotation strength. For Russian twists, sit tall, lean back slightly, lift the feet if possible, and rotate from the thoracic spine while keeping the core braced; for side plank rotations, stack hips and rotate the top arm under the torso with control.

Can I build muscle without doing Band Kneeling Twisting Crunch?

Yes. You can develop abdominal and oblique hypertrophy with progressive overload via weighted twists, chops, carries, and increased time under tension. Focus on increasing resistance, lever length, or volume while maintaining strict technique, brace the core, control the eccentric phase, and emphasize full range of motion.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology