Exercise guide · Core & Abs
Bicycle Crunch
The bicycle crunch trains your abs and obliques with a twisting motion. You lie on your back and alternately bring each elbow toward the opposite knee while extending the other leg.
- Targets: Core
- Equipment: Bodyweight
- Type: Isolation
Step by step
How to do the Bicycle Crunch
- Lie on your back with knees bent and feet off the floor.
- Place fingertips lightly behind your head or across your chest—do not pull on your neck.
- Lift your shoulder blades slightly off the floor and brace your core.
- Bring one knee toward your chest while extending the opposite leg, and rotate to bring the far-side elbow toward that bent knee.
- Switch sides in a smooth, controlled pedaling motion.
- Complete your reps while keeping your lower back pressed gently to the floor.
Form cues
- Rotate through your ribs, not by yanking your head
- Lower back stays lightly grounded
- Slow, controlled pedal—not a speed contest
- Exhale as you twist
Common mistakes
- Pulling on the neck with your hands
- Rocking hips or lifting the lower back off the floor
- Moving elbows without rotating the torso
- Racing reps and losing core tension
Muscles worked
Primary
Core
Secondary
None significant
Safety: Keep your neck relaxed. Stop if you feel sharp lower back pain.
Alternatives
Similar core & abs exercises
Cable CrunchCore
Cable Pallof PressCore
Cable WoodchopperCore
Machine Abdominal CrunchCore
Machine Torso RotationCore
Ab Wheel RolloutCore
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