Band Leg Abduction Crunch | Illustrated Exercise Guide

Primary muscles: Abs, outer thighs
Secondary muscles: Back, glutes, hips, thighs
Equipment: Resistance band

BAND LEG ABDUCTION CRUNCH INSTRUCTIONS

1. Lie on the mat, place a resistance band around both legs and raise the legs toward the ceiling.
2. Lift your shoulders, open the legs and chop your hands through your legs.
3. Lower your torso, close the legs and return to the starting position.
4. Repeat until the set is complete.

PROPER FORM AND BREATHING PATTERN

Engage your core, keep your neck, head and back neutral and exhale as you crunch. Spread your legs wide enough that you feel tension across the band and then inhale as you slowly lower your upper body back to the mat and release tension.

EXERCISE BENEFITS

The band leg abduction crunch actively engages your abs and outer thighs and helps improve muscle tone and definition. This exercise also tightens the core, tones the glutes, hips, and thighs and boosts your metabolism.

DEMONSTRATION

SETS AND REPS

Practice doing crunch chops and the squat band hip abduction first. Once you’re comfortable with your form, advance to the band leg abduction crunch and do 2 or 3, 30-second to 1-minute sets.

CALORIES BURNED

To calculate the number of calories burned doing the band leg abduction crunch, enter your weight and the duration of the exercise:

RELATED FULL BODY EXERCISES

Try these other full body exercises to get your heart rate up and burn even more calories:
Plank leg extension pulses
Squat band front raise
Band reverse plank
Side lunge band lateral raise

WORKOUT ROUTINES