Exercise guide
Band Bicycle Crunch
- Intermediate
- Compound
- Rep-based
- Waist
The Band Bicycle Crunch adds constant resistance to the traditional core movement, significantly increasing activation in the obliques and hip flexors by forcing the legs to work against the band's tension.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Anchor a small resistance band to a low point on a power rack or stable post.
- Lie on your back facing away from the anchor point and loop the band around the arches of both feet.
- Scoot forward until there is light tension in the band with your knees tucked toward your chest.
- Place your fingertips lightly behind your ears, elbows wide, and lift your shoulder blades off the floor.
How to do it
- Exhale and drive your right knee toward your chest while simultaneously rotating your left shoulder toward that knee.
- Extend your left leg fully against the band's resistance, keeping it hovering a few inches off the floor.
- Inhale as you switch sides in a controlled, 'pedaling' motion, bringing the left knee in and right shoulder across.
- Maintain a slow, rhythmic tempo, focusing on the quality of the rotation rather than speed.
Form checklist
- Keep your lower back pressed firmly into the floor throughout the entire movement.
- Rotate from the ribcage and lead with the shoulder, not just the elbow.
- Ensure the extended leg stays straight and under tension from the band.
- Keep your chin tucked slightly to maintain a neutral neck position.
Pro tips
- Think about 'pulling' the band with your lower abs and 'pushing' with your heel to maximize the tension on the core.
- Pause for one second at the peak of each rotation to emphasize the mind-muscle connection with the obliques.
Make it harder
- Increase the resistance of the band or move further away from the anchor point to increase the pull.
- Perform the movement with a 'hollow body' hold between transitions, never letting your shoulder blades touch the floor.
Frequently asked
- What muscles does the band bicycle crunch work?
- The band bicycle crunch primarily targets the abs and obliques, and also works the adductors, hip flexors, and quadriceps as secondary muscles.
- What equipment do you need for the band bicycle crunch?
- The band bicycle crunch uses resistance band.
- Is the band bicycle crunch good for beginners?
- The band bicycle crunch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.