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Band Bicycle Crunch
A bicycle crunch performed with a band around the feet, adding resistance to the leg drive so both the obliques and hip flexors work harder than in the bodyweight version.
AbsBandRotation
GoLightWeight mediaband-bicycle-crunch
Demonstration coming soon
Primary
ObliquesRectus abdominis
Secondary
Hip flexorsQuadriceps
Equipment
Band
Pattern
Rotation
Setup
- 01Loop a light band around both feet or ankles.
- 02Lie on your back with hands lightly behind the head.
- 03Lift both feet off the floor with knees bent, keeping the band taut.
- 04Curl the shoulder blades slightly off the mat to preload the abs.
Execution
- 01Extend one leg out against the band while pulling the other knee in.
- 02Rotate the torso to bring the opposite elbow toward the incoming knee.
- 03Switch sides in one smooth motion, extending the other leg against the band.
- 04Keep alternating with a controlled rhythm and constant band tension.
Checkpoints
- -The band stays taut through every leg switch.
- -Rotation comes from the torso; the elbows do not just flap toward the knee.
- -The extended leg stays off the floor and the lower back stays down.
- -Shoulder blades stay hovering off the mat for the whole set.
Common mistakes
- -Pedaling so fast the band goes slack and momentum takes over.
- -Pulling on the neck to fake the elbow-to-knee touch.
- -Letting the extended leg drop and the lumbar spine arch.
- -Choosing a band so heavy the legs cannot fully extend.
Programming notes
- -Use 2 to 3 sets of 10 to 16 total touches, alternating sides.
- -Slow the tempo before reaching for a heavier band.
- -Works well as an ab-circuit finisher after heavier flexion work.
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