How to do the Band Bicycle Crunch
Band Bicycle Crunch is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using band, it falls under the cardio category. Secondary muscles engaged include Hip Flexors and Obliques.
Band Bicycle Crunch demonstration · © GymiaFit
Band Bicycle Crunch at a glance
- Primary muscles
- Abs
- Secondary muscles
- Hip Flexors, Obliques
- Equipment
- Band
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Band Bicycle Crunch step by step
- 1Lie flat on your back with your hands behind your head and your knees bent.
- 2Lift 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.
- 3Straighten your right leg while bringing your left knee towards your chest and twisting your torso to bring your right elbow towards your left knee.
- 4Continue alternating the twisting motion, as if you are pedaling a bicycle, while keeping your core engaged throughout the movement.
- 5Repeat for the desired number of repetitions.
Band Bicycle Crunch — questions
What muscles does the Band Bicycle Crunch work?
The Band Bicycle Crunch primarily targets the Abs. It also recruits the Hip Flexors, Obliques as secondary movers.
What equipment do I need for the Band Bicycle Crunch?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band Bicycle Crunch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band Bicycle Crunch?
Band Alternating V-up, Band Assisted Wheel Rollerout, Band Jack Knife Sit-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band Bicycle Crunch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.