Bicycle Crunch
Auto DetectedA dynamic bodyweight core exercise involving a simultaneous crunch and torso twist, targeting the rectus abdominis and obliques. Used for core stability and rotational endurance.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs, Obliques
Popularity Score
9
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
9/10Rectus Abdominis, Transverse Abdominis
Obliques
9/10External Obliques, Internal Obliques
Hip Flexors
6/10Iliopsoas
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-90 seconds • Rest shorter for conditioning sets.
How to Perform
Lie supine on the floor with your hands lightly behind your head and elbows wide. Raise your shoulders and feet slightly off the floor to achieve the starting position, ensuring your lower back is pressed down.
- Flex your spine and twist your torso, bringing your left elbow toward your right knee while simultaneously extending your left leg.
- Stop the extended leg just above the floor, keeping tension in the core.
- Immediately switch sides in a smooth, continuous pedaling motion.
- Bring your right elbow toward your left knee as your right leg extends.
- Continue alternating sides for the desired number of repetitions.
Coaching Tips
Form Cues
- Touch opposite elbow to knee.
- Keep lower back flat.
- Drive with the core.
- Elbows wide, hands light.
Breathing
Exhale forcefully as you twist and bring the elbow toward the knee; inhale as you switch sides.
Tempo
1-0-1
Range of Motion
Maintain continuous tension by keeping shoulders and extended foot slightly off the floor throughout the entire movement.
Safety
Safety Notes
- Stop immediately if you feel sharp pain in your neck or lower back.
- Focus on spinal rotation rather than just pulling your head forward.
Spotting
Not recommended.
Common Mistakes
- Pulling hard on the neck or head.
- Allowing the lower back to arch up.
- Moving too fast and losing control.
When to Avoid
- Acute lower back pain.
- Severe neck pain.
Build Up First
- Basic ability to maintain spinal flexion.
Also known as
Cross Crunches, Abdominal Air Bike, Elbow To Knee, Air Bike, Criss Cross
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