How to Do Band Bicycle Crunch

Band Bicycle Crunch is a core exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Bicycle Crunch

  1. 01Anchor a resistance band to a low point and loop it around your feet.
  2. 02Lie on your back with hands behind your head and legs in a tabletop position.
  3. 03Drive one knee toward your chest while simultaneously rotating your opposite elbow to meet it.
  4. 04Extend the non-working leg fully against the resistance of the band.
  5. 05Alternate sides in a fluid, controlled cycling motion.
  6. 06Exhale on every rotation to maximise the contraction of the obliques.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Bicycle Crunch

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep your lower back pressed firmly into the floor to ensure the load remains on the abdominals rather than the hip flexors.

Same coaching engine used inside the A90 app

05 / FAQ

Band Bicycle Crunch questions

What muscles does Band Bicycle Crunch work?

Band Bicycle Crunch is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Band Bicycle Crunch correctly?

Anchor a resistance band to a low point and loop it around your feet. Lie on your back with hands behind your head and legs in a tabletop position. Drive one knee toward your chest while simultaneously rotating your opposite elbow to meet it. Extend the non-working leg fully against the resistance of the band. Alternate sides in a fluid, controlled cycling motion. Exhale on every rotation to maximise the contraction of the obliques.

What is the A90 coach tip for Band Bicycle Crunch?

Keep your lower back pressed firmly into the floor to ensure the load remains on the abdominals rather than the hip flexors.

Is Band Bicycle Crunch suitable for beginners?

Band Bicycle Crunch is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Bicycle Crunch?

Band Bicycle Crunch uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes band bicycle crunch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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