Bicycle Crunch

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Beginner
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A 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

Endurance
Stability
Hypertrophy

Training Style

Calisthenics
HIIT

Setup Requirements

Requires Rack

No

Requires Bench

No

Requires Spotter

No

Space Needed

Small

Noise Level

Low

Muscle Breakdown

Abs

9/10

Rectus Abdominis, Transverse Abdominis

Obliques

9/10

External Obliques, Internal Obliques

Hip Flexors

6/10

Iliopsoas

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.

  1. Flex your spine and twist your torso, bringing your left elbow toward your right knee while simultaneously extending your left leg.
  2. Stop the extended leg just above the floor, keeping tension in the core.
  3. Immediately switch sides in a smooth, continuous pedaling motion.
  4. Bring your right elbow toward your left knee as your right leg extends.
  5. 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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