Banded Bicycle Crunch

• CATEGORY

  Core

  Bodyweight + Resistance

  Rotational Strength

• EQUIPMENT NEEDED

  Mat (optional)

  Mini Band

• LEVEL

  Intermediate

OVERVIEW

Bicycle Crunches with a Band add a new layer of resistance to the classic ab exercise by placing a mini band around the feet. This simple addition increases demand on the hip flexors, core stabilizers, and obliques, making the movement more challenging and effective. Ideal for athletes or clients looking to progress their core training.

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MUSCLES WORKED

PRIMARY:

• Rectus abdominis

• Obliques

SECONDARY:

• Hip flexors

• Transverse abdominis

• Lower abdominals

• Glutes (isometric activation due to band tension)

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STEP-BY-STEP INSTRUCTIONS

1. Lie on your back with a mini resistance band looped around the arches or mid-foot of both feet.

2. Place your hands behind your head with elbows wide, and lift your legs into tabletop position.

3. Engage your core to lift your shoulder blades slightly off the floor.

4. Extend your right leg out straight against the band while bringing your right elbow toward your left knee.

5. Switch sides, extending the left leg while bringing the left elbow toward the right knee.

6. Alternate in a slow, controlled manner, keeping constant tension on the band and core engaged throughout.

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BENEFITS

• Adds resistance to a classic core movement for increased difficulty

• Strengthens obliques, abdominals, and hip flexors simultaneously

• Improves rotational control and anti-extension stability

• Easily portable and great for home, travel, or warm-ups

• Helps build strength for more advanced core and athletic movements

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COACHING CUES

• Drive the extended leg straight and long-control the band tension

• Keep elbows wide and rotate from your core, not your neck

• Press your lower back into the mat for maximum core activation

• Use a steady tempo to resist the band and engage your hip flexors

• Think long through the legs-reach as much as you crunch