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Mini Loop Band Bicycle Crunch
A resistance band-enhanced bicycle crunch targeting rectus abdominis and obliques to build core rotational strength and stability; alternates sides with band tension around feet.
About Exercise
Equipment
Loop Bands
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Quads, Glutes, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Obliques
9/10External Obliques, Internal Obliques
Hip Flexors
6/10Iliopsoas
Quads
4/10Glutes
3/10Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
12-25 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie supine on the floor with knees and hips bent at 90 degrees in tabletop position. Loop a mini resistance band around both feet at the arches and place hands lightly behind head with elbows wide.
- Lift shoulders off floor engaging core.
- Extend left leg straight while drawing right knee toward chest.
- Twist torso to bring left elbow toward right knee.
- Switch sides by extending right leg and drawing left knee in.
- Rotate right elbow toward left knee.
- Alternate sides in continuous motion.
- Maintain band tension and low back contact throughout.
Coaching Tips
Form Cues
- Press low back into floor
- Rotate from torso not neck
- Elbows stay wide
- Keep shins parallel in tabletop
- Engage obliques on twist
Breathing
Exhale during the twist and knee draw-in; inhale as you switch sides.
Tempo
2-0-2
Range of Motion
Shoulders lift to crunch position with elbow nearing opposite knee; extend leg straight against band resistance while keeping low back pressed down.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Check band for wear before use
- Keep movement controlled to prevent strain
- Do not pull head forward with hands
- Secure band to avoid slippage
- Stop if neck discomfort occurs
Spotting
Not required; self-supported bodyweight exercise with optional mat for comfort.
Common Mistakes
- Pulling on neck
- Arching lower back
- Swinging legs quickly
- Letting band slacken
- Narrowing elbows inward
When to Avoid
- Acute lower back injury
- Neck strain
- Recent abdominal surgery
Flexibility Needed
- Adequate hip flexion range
- Thoracic rotation mobility
Build Up First
- Master basic bicycle crunch
- Core engagement proficiency
Also known as
Banded Bicycle Crunch, Resistance Band Bicycle Crunch, Mini Band Oblique Crunch
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