Bicycle Crunch
Auto DetectedBodyweight core exercise that combines spinal flexion and rotation with alternating leg pedaling to target rectus abdominis and obliques for strength, stability, and conditioning.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Hip Flexors, Quads, Hamstrings
Popularity Score
8
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
Obliques
9/10External Obliques, Internal Obliques
Abs
6/10Transverse Abdominis
Hip Flexors
5/10Iliopsoas
Quads
3/10Hamstrings
3/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie flat on your back on a mat with knees bent and feet flat on the floor. Place hands lightly behind your head with elbows wide.
- Engage your core and lift shoulder blades off the floor.
- Exhale and rotate your torso to bring left elbow toward right knee while extending left leg out.
- Inhale and switch, bringing right elbow toward left knee while extending right leg.
- Continue alternating in a controlled pedaling motion.
- Keep lower back pressed into the floor throughout.
- Maintain slow, deliberate pace without momentum.
Coaching Tips
Form Cues
- Press lower back flat.
- Rotate from ribs, not neck.
- Elbows stay wide.
- Legs hover above hips.
- Focus on oblique squeeze.
- Breathe steadily.
Breathing
Exhale during the crunch and rotation; inhale as you return to center.
Tempo
2-0-2
Range of Motion
Lift shoulders until elbow nears opposite knee; extend leg to 6-12 inches above floor without touching down.
Safety
Safety Notes
- Avoid if acute back or neck pain exists.
- Consult doctor for spinal issues.
- Stop if neck strain occurs.
- Modify for pregnancy after first trimester.
- Keep movements controlled to prevent injury.
- Ensure lower back stays in contact with floor.
Spotting
No spotting needed; self-supported bodyweight exercise.
Common Mistakes
- Pulling on neck.
- Arching lower back.
- Using momentum.
- Elbows caving in.
- Lifting head too high.
- Touching extended leg down.
When to Avoid
- Acute back or neck injury
- Spinal conditions
- Pregnancy after first trimester
Flexibility Needed
- Adequate shoulder flexibility
- Hip flexion range
- Core stability
Build Up First
- Basic plank hold competency
- Understanding of torso rotation
Also known as
Cycling Crunch, Bicycle Abdominal Crunch, Pedaling Crunch
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