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Band bicycle crunch

Band bicycle crunch

The band bicycle crunch is a dynamic core exercise that targets multiple muscle groups, including the abs, obliques, and hip flexors. This exercise combines the traditional bicycle crunch with the added resistance provided by a resistance band. To perform the band bicycle crunch, you will need an exercise mat and a resistance band. Start by lying flat on your back with your knees bent and feet flat on the floor. Place the resistance band around the arches of your feet and hold the ends of the band with your hands to create tension. Next, engage your core and lift your shoulders off the mat, maintaining a neutral spine position. Simultaneously, bring your right knee toward your chest while extending your left leg straight. As you do this, rotate your torso to bring your left elbow toward your right knee, as if you were pedaling a bicycle. Return to the starting position and repeat the movement on the opposite side, bringing your left knee toward your chest while extending your right leg straight and rotating your torso to bring your right elbow toward your left knee. Continue alternating sides in a smooth and controlled motion. The band bicycle crunch not only strengthens your abdominal muscles but also challenges your balance and stability with the added resistance. The resistance band intensifies the exercise by providing continuous tension throughout the movement, thereby increasing muscle activation. Incorporating the band bicycle crunch into your workout routine can help improve your core strength, stability, and overall functional fitness. However, it's important to maintain proper form and control throughout the exercise to avoid strain and injury. As with any exercise, it's always a good idea to start with lighter resistance and gradually increase as you become more comfortable and stronger. Ready to give it a try?


  • Lie flat on your back on a mat or a comfortable surface.
  • Wrap a resistance band around the middle of your feet and hold the ends of the band in each hand.
  • Bend your knees at a 90-degree angle and lift your feet off the ground, keeping your lower legs parallel to the floor.
  • Place your hands behind your head, elbows pointing out to the sides, and gently interlace your fingers.
  • Slowly bring your right elbow and your left knee toward each other, while simultaneously straightening your right leg and keeping it elevated.
  • Exhale and crunch your upper body off the mat, reaching your right elbow toward your left knee.
  • Hold the contraction for a brief moment and then slowly return to the starting position.
  • Repeat the movement, this time bringing your left elbow and right knee toward each other.
  • Continue alternating sides in a smooth and controlled manner.
  • Perform the desired number of repetitions or follow the recommended workout plan.

Tips & Tricks

  • Focus on engaging your core muscles throughout the exercise to maximize effectiveness.
  • Use a resistance band that provides enough tension to challenge your abdominal muscles.
  • Start with a shorter duration and gradually increase the number of repetitions as your strength improves.
  • Maintain proper form by keeping your lower back pressed against the ground and avoiding lifting your neck or shoulders too high.
  • Inhale deeply as you twist and exhale fully as you return to the starting position.
  • Include this exercise in a well-rounded workout routine that targets all major muscle groups for overall strength and balance.
  • Pair the band bicycle crunch with other core exercises, such as planks or Russian twists, to create a comprehensive ab workout.
  • Pay attention to your breathing pattern throughout the exercise to ensure you maintain a steady rhythm.
  • Choose a band resistance that challenges you, but still allows you to perform the exercise with proper form.
  • If you experience any discomfort or pain during the band bicycle crunch, stop immediately and consult with a fitness professional.

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