Exercise guide · Intermediate · Compound

Band Bicycle Crunch: How to Do It & Muscles Worked

The band bicycle crunch is a core exercise that targets the abs, with additional emphasis on the hip flexors and obliques. The use of a resistance band increases the challenge, requiring greater core stability and strength.

Primary muscles
Abs
Secondary muscles
Obliques , Quads
Equipment
Band
Level · type
Intermediate · Compound
Demonstration of the band bicycle crunch
Front view: muscles worked by the band bicycle crunch. Primary: abs. Secondary: obliques and quads.
Back view: muscles worked by the band bicycle crunch. Primary: abs. Secondary: obliques and quads.
Primary Secondary

How to do the band bicycle crunch

  1. Step 1: Lie flat on your back with your hands behind your head and your knees bent.
  2. Step 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. Step 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. Step 4: Continue alternating the twisting motion, as if you are pedaling a bicycle, while keeping your core engaged throughout the movement.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the band bicycle crunch by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Band Bicycle Crunch alternatives

More exercises that train the abs as their main target:

More abs exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.