PlanWorkouts

Exercise 0972 · REF tZkGYZ9

Band Bicycle Crunch exercise animation

Band Bicycle Crunch

Category
Waist
Equipment
Band
Target
Abs

Band bicycle crunches add resistance to the classic alternating elbow-to-knee pattern, making the obliques and hip flexors work harder per rep instead of relying on higher volume for the same effect. The band tension means slow, controlled reps do more than fast sloppy ones. Anchor the band well below hip height so the resistance pulls in a useful direction.

How to Do the Band Bicycle Crunch

  1. Lie flat on your back with your hands behind your head and your knees bent.
  2. Lift your feet off the ground and bring your right knee towards your chest while simultaneously twisting your torso to bring your left elbow towards your right knee.
  3. Straighten your right leg while bringing your left knee towards your chest and twisting your torso to bring your right elbow towards your left knee.
  4. Continue alternating the twisting motion, as if you are pedaling a bicycle, while keeping your core engaged throughout the movement.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Band Bicycle Crunch primarily targets the Abs, with Hip Flexors as the primary synergist muscle group, along with the Obliques.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have band? These target the same abs with different equipment.

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Band Bicycle Crunch work?
The Band Bicycle Crunch primarily targets the abs, with the hip flexors and obliques assisting.
What equipment do I need for the Band Bicycle Crunch?
The Band Bicycle Crunch is done with a band.
What's a good alternative to the Band Bicycle Crunch?
If you don't have access to a band, the 3/4 Sit-Up targets the same abs using body weight instead.