Core · Resistance Band
Band Bicycle Crunch
How to do the band bicycle crunch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Anchor a resistance band low behind you and lie on your back holding the ends near your head. Crunch up and twist, bringing one elbow toward the opposite knee as you extend the other leg, then switch sides in a pedaling motion while keeping your core engaged against the band.
- 1Obliques firing as you twist elbow toward opposite knee
- 2Constant band tension keeping your abs loaded throughout
- 3A controlled, rhythmic pedal from side to side
Common mistakes
- Avoid pulling your head with your hands; keep the neck relaxed
- Don't rush or over-rotate; keep the motion smooth
- Avoid letting the band go slack between reps
Muscles worked
The band bicycle crunch mainly works the obliques, upper abs, and lower abs, with the hip flexors assisting.
- ObliquesPrimary
- Upper AbsPrimary
- Lower AbsPrimary
- Hip FlexorsSupport
- QuadsMinor
Kovo programs the band bicycle crunch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.