How To Do A Bicycle Crunch

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The bicycle crunch is an ab exercise where you lie on your back and bring one elbow toward the opposite knee while the other leg straightens, then switch sides in a pedaling motion.

The twist brings in the obliques along with the abs, and it needs no equipment, which makes it a staple of home ab workouts.

How To Do A Bicycle CrunchSide view of a bicycle crunch alternating knee-in and leg-extended positions with a twist, abs and obliques highlighted.1Start PositionKnee in,other leg long2Finish PositionTwist elbowtoward kneeSwitch legsPrimary muscles: abs, obliquesWorkouts.org
Bicycle Crunch start and finish positions. The highlighted segments show the primary muscles.

Bicycle Crunch Quick Facts

Primary MusclesObliques, abs
Secondary MusclesHip flexors
EquipmentNone (a mat for comfort)
LevelBeginner
Sets And Reps2-3 sets of 10-20 reps per side

How To Do A Bicycle Crunch

  1. Lie on your back with your hands lightly behind your head and your knees bent over your hips.
  2. Lift your shoulder blades off the floor and press your lower back down.
  3. Bring your right elbow toward your left knee while straightening your right leg.
  4. Switch sides, bringing your left elbow toward your right knee as your left leg straightens.
  5. Continue alternating in a slow, controlled pedaling motion.
  6. Keep your shoulders off the floor until the set is done.

Bicycle Crunch Form Tips

  • Rotate from your ribs. Your shoulder should move toward the knee, not just your elbow.
  • Go slow. Fast pedaling turns into a leg exercise.
  • Extend the straight leg lower to make it harder.
  • Keep your hands light on your head.

Common Mistakes To Avoid

  • Pulling on the neck. Your hands only support your head.
  • Moving too fast. Speed reduces ab work.
  • Only moving the elbows. Twist the whole upper torso.
  • Arching the lower back. Keep it pressed into the floor.

Muscles Worked

The obliques rotate the torso, the rectus abdominis keeps your shoulders curled up and the hip flexors move the legs.

Bicycle Crunch Variations

  • Crunch: A basic ab exercise without rotation.
  • Russian Twist: A seated rotation exercise.
  • Dead Bug: Opposite arm and leg with less rotation.
  • Reverse Crunch: Curls the hips.
  • Cable Woodchop: A standing rotational exercise.

How Many Sets And Reps Should You Do?

Start with 2-3 sets of 10-20 reps per side. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Frequently Asked Questions

Do Bicycle Crunches Work?

Yes. They train the abs and obliques together and are a popular bodyweight core exercise.

How Many Bicycle Crunches Should You Do?

Two to three sets of 10-20 slow reps per side is a good target.

Are Bicycle Crunches Bad For Your Neck?

Not if you keep your hands light and avoid pulling your head forward.

More Exercise Guides

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.