Abdominal exercise crunches

With crunches, you specifically train your abdominal muscles in a gentle and effective way.

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Preparation

Set the highest resistance level on your station and attach the handle strap to the horn using the supplied carabiner. Make sure that the sled is secured in a way that the other loop ends just above your elbow during the support.

Starting Position

Support yourself in a plank-like position, hooking one foot into the loop and placing the other one loosely over it. Your legs should form an extension of the spine, while the wrists are positioned directly under the shoulder joints. Maintain tension in your body and make sure not to arch your back. Keep your gaze towards the ground.

Execution

Pull your knees towards your chest in a controlled manner as far as possible, while activating the tension in your abdominal muscles noticeably. Keep your shoulders stable under tension. Make sure to initiate the movement from your core and not from momentum or uncontrolled dynamics.

Variants

If you want to make the exercise more challenging, simply change the distance to the wall - the further away you stand, the more intense the strain on your core muscles will be.

Muscles Used

Core

Back / Shoulders

Tip

Alternate legs when running in so that both sides are trained evenly and you promote muscular balance work.

What makes this exercise particularly effective?

Crunches with the handlebar on the EISENHORN power station specifically activate the rectus abdominal muscles (rectus abdominis). By securely stabilizing the feet with a grip band and performing controlled crunches, the range of motion is optimally utilized — resulting in an intense and efficient abdominal workout.

What effect does the exercise achieve?

Targeted abdominal muscle activation: The crunch movement combined with the resistance band effectively engages the rectus abdominis.
Gentle execution: Stabilizing your feet with the grip band keeps your body secure and ensures the load remains concentrated on the abdominal muscles.
Controlled movement flow: The exercise is performed without momentum, allowing for clean technique and focused muscle activation.
Stability and tension: The use of the handle/grip helps stabilize the upper body, enabling full focus on the abdominal contraction.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press.

Crunches with a resistance band are an excellent addition:

Strengthening the core structure: By targeting the abdominal muscles, this exercise enhances overall stability, which benefits all Big 5 exercises.
Transfer to athletic performance: A strong core improves posture, stability, and performance in all fundamental compound movements.
Synergy effects in your training: This exercise boosts upper-body stability and adds depth to full body workout through focused core engagement.