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Bicycle Crunch

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

EasyAbsObliques

About this exercise

The lying bicycle crunch is a classic core exercise performed on the floor that simultaneously targets the rectus abdominis and obliques through a rotating, pedalling motion. The alternating knee-to-elbow movement closely mimics cycling, making it one of the most effective bodyweight ab exercises.

How to Perform

  • Lie on your back with your lower back pressed into the floor
  • Place your hands lightly behind your head, elbows wide
  • Lift both feet off the floor and bring your knees to roughly 90 degrees
  • Crunch up and rotate your right elbow toward your left knee, simultaneously extending your right leg
  • Reverse the motion, bringing your left elbow toward your right knee as you extend the left leg
  • Continue alternating sides in a smooth, controlled pedalling rhythm
  • Avoid pulling on your neck — use your core to drive the rotation
  • Keep your lower back in contact with the floor throughout

Muscle Activation

Primary
AbsObliques
Secondary
QuadricepsCore

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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