How to do a Bicycle Crunch
The bicycle crunch is a floor exercise that pairs a twisting crunch with a pedaling leg motion, bringing each elbow toward the opposite knee. It trains the rectus abdominis and obliques at the same time while your hip flexors move the legs. It needs no equipment and suits beginners through intermediate exercisers looking for a tougher ab move.
- Primary muscles
- Abs (rectus abdominis), Obliques (internal and external)
- Also works
- Hip flexors (iliopsoas), Deep core (transverse abdominis)
- Equipment
- Bodyweight, Exercise mat (optional)
- Level
- Beginner
Step by step
- Lie on your back with your fingertips lightly behind your head and your knees lifted over your hips at about 90 degrees.
- Press your lower back into the floor and curl your shoulders up off the mat.
- Straighten one leg out at an angle while pulling the other knee toward your chest.
- Twist your upper body to bring the opposite elbow toward the bent knee, leading with your shoulder.
- Switch legs in a smooth pedaling motion and rotate toward the other side.
- Keep alternating at a steady pace, holding your shoulders off the floor until the set is done.
Coaching cues
- Rotate from your ribcage; the shoulder should travel toward the knee, not just the elbow.
- Slow down and pause on each twist for more ab work.
- Extend your legs higher if your lower back starts to lift off the floor.
Common mistakes
Yanking the head
Keep your hands light behind your head and let your abs lift your shoulders.
Pedaling too fast
Use a controlled tempo so each rep includes a full twist and squeeze.
Lower back arching
Press your lower back into the mat and keep the straight leg higher off the floor.
Sets and reps
Strength
3 sets of 10–12 slow reps per side
Muscle growth
3 sets of 12–20 reps per side
Endurance
2–3 rounds of 30–45 seconds
Alternatives
FAQ
Are bicycle crunches good for obliques?
Yes. The twisting motion makes the obliques work hard alongside the front abs, which is why bicycle crunches are a popular all-in-one core move.
Are bicycle crunches better than regular crunches?
They train more of the midsection at once because of the rotation and leg movement. Regular crunches are simpler and easier to load, so both can have a place in a routine.
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