Bicycle Crunch
Muscles worked
Instructions
- 1Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.
- 2Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.
- 3Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.
- 4Go back to the initial position as you breathe in.
- 5Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
- 6Continue alternating in this manner until all of the recommended repetitions for each side have been completed.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Bicycle Crunch
The bicycle crunch is one of the most complete bodyweight exercises for the entire abdominal wall, especially the obliques. Lying on the floor, you combine a pedaling motion of the legs with a rotation of the torso, alternately bringing each elbow toward the opposite knee. This diagonal crossing pattern heavily recruits the rectus abdominis along with the internal and external obliques, making it a top choice for sculpting the waistline and improving core stability. Since it requires no equipment, it can be done anywhere and fits easily at the end of a workout or inside an abs circuit. The key to its effectiveness lies in execution quality: a slow, controlled tempo engages the abs far more than a fast pace where leg momentum does most of the work.
check_circleBenefits
- check_circleTargets both the rectus abdominis and the obliques
- check_circleImproves core coordination and stability
- check_circleRequires no equipment, can be done anywhere
- check_circleHelps sculpt a defined waistline
lightbulbExecution tips
- lightbulbKeep your lower back pressed to the floor throughout
- lightbulbDrive the shoulder toward the knee, not just the elbow
- lightbulbSlow the tempo down to maximize muscle engagement
- lightbulbAvoid pulling on your neck with your hands
- lightbulbExhale on every torso rotation
warningCommon mistakes
- warningMoving too fast and letting momentum replace contraction
- warningYanking the head forward with hands clasped behind it
- warningLetting the lower back arch and lift off the floor
- warningRotating only the elbows without actually twisting the torso
helpFrequently asked questions
Does the bicycle crunch really hit the obliques?expand_more
Yes, the torso rotation combined with the leg motion heavily engages the obliques in addition to the rectus abdominis.
How many reps per side should I do?expand_more
Aim for roughly 12 to 20 reps per side, prioritizing controlled movement quality over speed.
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