Band Bicycle Crunch
Description
The band bicycle crunch combines the cycling motion of the standard bicycle crunch with resistance band tension. By gripping a band anchored above your head, you add load to the upper body rotation as you bring elbow to opposite knee. The bands intensify the core work and add a constant tension element.
Equipment Required
Band Bicycle Crunch Instructions
- Anchor a resistance band to a low point behind your head.
- Lie on your back with knees bent at 90 degrees, feet off the floor.
- Grip the band with both hands at your forehead, elbows wide.
- Brace your core and lift your shoulders off the floor.
- Twist your torso to bring your right elbow toward your left knee.
- At the same time, extend your right leg straight out.
- Reverse to bring your left elbow toward your right knee while extending the left leg.
- Continue alternating in a cycling motion against band tension.
Band Bicycle Crunch Form & Visual
Band Bicycle Crunch Benefits
- Adds resistance to standard bicycle crunches
- Strong oblique engagement
- Builds core rotational strength
- Constant band tension through the range
- Trains the core under fatigue
- Easy to scale by changing band tension
Band Bicycle Crunch Muscles Worked
- Rectus abdominis
- Obliques (internal and external)
- Hip flexors
- Transverse abdominis
Band Bicycle Crunch Variations & Alternatives
- Bicycle Crunch
- Russian Twist
- Cable Crunch
- Hanging Knee Raise
