Band Bicycle Crunch
Chasing a trunk that resists rather than folds? Band Bicycle Crunch uses accommodating band tension to get there.
How to do Band Bicycle Crunch
- Lie flat on your back with your hands behind your head and your knees bent.
- 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.
- 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.
- Continue alternating the twisting motion, as if you are pedaling a bicycle, while keeping your core engaged throughout the movement.
- Repeat for the desired number of repetitions.
Band Bicycle Crunch Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Move up a band thickness once the top feels light.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Resist the snap-back instead of letting it pull you.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Step further from the anchor to raise tension.
Common Band Bicycle Crunch Mistakes
Anchoring the band somewhere it can slip mid-set
Check the anchor point and the band for wear before every set.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Training every set to failure this early
Leave two or three reps in the tank and add sets instead.
Easier and Harder Than Band Bicycle Crunch
Swap Band Bicycle Crunch For
Band Bicycle Crunch — Frequently Asked Questions
How do you do the Band Bicycle Crunch?
Lie flat on your back with your hands behind your head and your knees bent. 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. 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. Use a resistance band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Band Bicycle Crunch work?
The Band Bicycle Crunch primarily targets the abs. It is classified as a core exercise and is performed with a resistance band.
How many sets and reps of the Band Bicycle Crunch should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Resist the snap-back instead of letting it pull you. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Band Bicycle Crunch good for beginners?
Yes. The Band Bicycle Crunch is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Band Bicycle Crunch?
Try the Side Hip (on Parallel Bars), Lever Seated Leg Raise Crunch or the Spell Caster. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
