The bicycle crunch alternates the elbow to the opposite knee while the legs pedal in the air, so it trains the rectus abdominis and the obliques together. The rotation makes it a more complete core exercise than a straight crunch.
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4
Sets
20
Reps
Bodyweight
Equipment
6.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Abs, Obliques
📋 How To Perform Bicycle Crunch
1
Lie on your back, hands lightly behind your head, knees bent to 90°.
2
Bring one elbow toward the opposite knee while extending the other leg out.
3
Alternate sides in a smooth pedaling motion.
4
Keep your lower back pressed toward the floor throughout.
5
Move with control — don't rush through the reps.
💡 Benefits of Bicycle Crunch
Hits the upper abs, lower abs and the side abs in one movement and trains rotation control. Studies of core exercises have repeatedly ranked it among the most effective for abdominal muscle activity.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 20 total reps at a slow, deliberate pace, since speed makes it easy to cheat. Use it on core days alongside planks and leg raises.
⚠️ Common Mistakes to Avoid
Moving so fast that the elbows swing instead of the torso rotating
Pulling on the neck with the hands
Letting the lower back arch off the floor
✅ Pro Tips
Rotate from the ribcage and bring the shoulder, not just the elbow, toward the opposite knee
Extend the straight leg fully so the abs work through a long lever
🛡️ Safety Notes
Keep the lower back pressed to the floor. If the neck tires, rest the head lightly on the fingertips and lower the feet slightly.
🔁 Progressions & Regressions
Make it harderslow tempo with a two-second pause at each side.
Make it easierbring the knees in without fully extending the legs.
