Quick Answer
Bicycle Crunch is a beginner strength exercise that targets your abdominals and obliques. It uses only your bodyweight. Lie flat on back, lower back pressed into floor, hands lightly behind head.
Video Tutorial
How to Perform the Bicycle Crunch
- 1
Lie flat on back, lower back pressed into floor, hands lightly behind head.
- 2
Lift shoulders off floor, bring knees to 90 degrees (tabletop).
- 3
Bring right elbow towards left knee while extending right leg straight out.
- 4
Simultaneously switch sides: bring left elbow towards right knee while extending left leg straight.
- 5
Continue alternating sides in a 'cycling' motion.
- 6
Keep core engaged, avoid pulling on neck.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Bicycle Crunch isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Bicycle Crunch work?
The Bicycle Crunch primarily works your abdominals and obliques. Secondary muscles include the hip flexors.
What equipment do I need for the Bicycle Crunch?
The Bicycle Crunch needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Bicycle Crunch suitable for beginners?
Yes. The Bicycle Crunch is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Bicycle Crunch should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Bicycle Crunch every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and obliques more frequently, alternate harder and easier variations and keep overall weekly volume moderate.