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Bicycle crunch

Step by step instructions, muscle activation and variants for the Bicycle crunch.

MediumAbs

About this exercise

The bicycle crunch is an effective core exercise that targets the rectus abdominis (six-pack muscles) and obliques. This dynamic movement involves a twisting motion to engage multiple muscles while mimicking a pedaling action. It’s great for improving core strength, stability, and balance.

How to Perform

  • Lie flat on your back on a mat with your hands placed gently behind your head.
  • Lift your legs off the ground and bend your knees at a 90-degree angle.
  • Engage your core and lift your head, neck, and shoulders slightly off the mat.
  • Simultaneously, bring your left knee towards your chest while twisting your torso to bring your right elbow towards the knee.
  • Straighten your left leg as you bring your right knee towards your chest and twist your torso to bring your left elbow towards the knee.
  • Continue alternating sides in a controlled, pedaling motion, ensuring your movements are smooth and deliberate.

Muscle Activation

Primary
Abs
Secondary
QuadricepsObliques

Common Mistakes

Common mistakes content is coming soon.

About the Bicycle crunch

The Bicycle crunch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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