How to Do Bicycle Crunch
Learn how to do the Bicycle Crunch with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.
Difficulty: Intermediate Equipment: No equipment
Muscles worked
obliques, abdominals
How to do it: step by step
- Lie on your back with hands behind your head and legs lifted, knees bent.
- Brace your core and lift your shoulder blades off the floor.
- Straighten your right leg while rotating your torso to bring your right elbow toward your left knee.
- Switch sides, extending your left leg as your left elbow comes toward your right knee.
- Continue pedaling slowly with a controlled twist each rep.
- Keep your elbows wide and do not pull on your neck.
Tips
- Slow down: a deliberate twist works the obliques far more than fast cycling.
- Exhale on each twist.
General fitness information only, not medical advice. Check with a professional if you have health concerns.
Frequently asked questions
What muscles does the Bicycle Crunch work?
The Bicycle Crunch mainly works the obliques, abdominals.
How many reps of the Bicycle Crunch should I do?
A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.
Is the Bicycle Crunch good for beginners?
It can be. The Bicycle Crunch is an intermediate move, so learn the basic version first and build up gradually.