Band Bicycle Crunch
Expert Advice
Focus on controlled movements and fully extend your legs to increase the engagement of the quads and abs.
How-to-do Steps
- Lie on your back with the band securely attached to a low anchor point.
- Place your feet in the band handles and lift your legs off the ground.
- Place your hands behind your head and lift your shoulders off the floor.
- Alternate bringing each elbow to the opposite knee while extending the other leg.
- Continue alternating sides for the desired number of repetitions.
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Muscles Worked
Band Bicycle Crunch primarily targets the Quads, Abs, with Strength mechanics using Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Abs50%
Equipment
Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Band Bicycle Crunch work?
Band Bicycle Crunch primarily targets the Quads, Abs. It is classified as a Strength exercise performed with Band.
How many sets and reps should I do for Band Bicycle Crunch?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Band Bicycle Crunch suitable for beginners?
Yes, Band Bicycle Crunch is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
