Bicycle Crunch
Primary
Core
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Beginner
Type
Rotation
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the Bicycle Crunch targets your core through a rotational movement pattern. Use for combined ab and oblique work.
Everything You Need to Know About the Bicycle Crunch
The Bicycle Crunch is a good for beginners exercise that targets your Rectus abdominis and Obliques. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for combined ab and oblique work. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Bicycle Crunch work?
Primary
Secondary
Stabilizers
Step-by-step: Bicycle Crunch
- 1
Lie on your back with hands behind your head.
- 2
Lift your shoulders off the ground.
- 3
Bring one knee toward your chest.
- 4
Rotate your opposite elbow toward that knee.
- 5
Alternate sides in a pedaling motion.
- 6
Keep your lower back pressed to floor.
What are the best tips for the Bicycle Crunch?
Really rotate your torso, don't just move elbow.
Keep continuous motion.
Don't pull on your neck.
Quality over speed for optimal results.
Mistakes to watch for on the Bicycle Crunch
Just moving elbows, not torso.
Letting your elbows drift wide during the Bicycle Crunch shifts load onto your shoulder joint instead of your Rectus abdominis. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Going too fast which reduces muscle tension and control.
Rushing through the Bicycle Crunch reduces the time your Rectus abdominis spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Pulling on neck for optimal results.
Craning your neck during the Bicycle Crunch compresses your cervical spine and can cause nerve impingement. Keep your head in a neutral position — pick a spot to look at and hold it through the set.
Who should do the Bicycle Crunch?
All fitness levels looking to build strength and muscle definition.
How to Program the Bicycle Crunch
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 15-20 reps per side. Rest 45s.
What are good alternatives to the Bicycle Crunch?
Other Variations
- Slow Bicycle Crunch
- Weighted Bicycle
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Bicycle Crunch — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Don't pull on neck.
- Focus on rotation.