---
title: "Band Bicycle Crunch"
description: "Lie on your back on a mat and secure a resistance band around both feet."
locale: en
slug: band-bicycle-crunch
url: "https://hi.fitness/exercises/band-bicycle-crunch"
primaryMuscle: "Core"
secondaryMuscles: ["Quads"]
equipment: ["Resistance band"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/7cfd888d-band-bicycle-crunch.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Band Bicycle Crunch

Lie on your back on a mat and secure a resistance band around both feet.

## How to do it

1. Lie on your back on a mat and secure a resistance band around both feet. Place your hands behind your head with your elbows pointing outward, and keep your legs extended straight.
2. Engage your core and lift your upper body off the floor. Bend your right knee towards your chest while simultaneously twisting your torso to bring your left elbow towards your right knee.
3. Switch sides by bending your left knee towards your chest while bringing your right elbow towards your left knee, performing a pedaling motion.
4. Continue alternating sides in a controlled manner for the desired number of repetitions.

## Form tips

- Avoid pulling on your neck with your hands; use your abs to lift and twist your torso.
- Ensure the resistance band is securely placed around your feet and on the equipment to avoid slipping.
- Maintain a steady rhythm and focus on controlled movements rather than speed.

## Similar exercises

- [Situps](https://hi.fitness/exercises/situps) - Core · Bodyweight
- [Hanging Knee Raises](https://hi.fitness/exercises/hanging-knee-raises) - Core · Pull-up bar
- [Russian Twist](https://hi.fitness/exercises/russian-twist) - Core · Bodyweight
- [Lying Leg Raise](https://hi.fitness/exercises/lying-leg-raise) - Core · Bodyweight
- [Bicycles](https://hi.fitness/exercises/bicycles) - Core · Bodyweight
- [Ab Wheel All the Way Out](https://hi.fitness/exercises/ab-wheel-all-the-way-out) - Core · Ab wheel
- [Crunch Floor](https://hi.fitness/exercises/crunch-floor) - Core · Bodyweight
- [Captain's Chair Knee Raise](https://hi.fitness/exercises/captains-chair-leg-raise) - Core · Roman chair