General exercise guide
Bicycle Crunch
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Primary
Core
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Beginner
Type
Rotation
See how Bicycle Crunch could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Bicycle crunches combine spinal flexion with rotation, targeting both the rectus abdominis and obliques in one movement. The alternating knee-to-elbow action creates continuous tension through different angles. This is one of the most effective bodyweight ab exercises.
When to use it
Use for combined ab and oblique work.
Who it's for
All fitness levels looking to build strength and muscle definition.
Coaching Note
Lie on your back with hands lightly behind your head and shoulders lifted off the ground. Bring one knee toward your chest while rotating your opposite elbow toward it. The key is rotating your entire torso—not just moving your elbow. Keep the movement controlled.
What muscles does the Bicycle Crunch work?
Also targets: hip flexors
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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.
When to Use the Bicycle Crunch
Use bicycle crunches when you want combined ab and oblique work in one exercise. They work well in circuits or as a bodyweight ab staple. Focus on quality rotation rather than speed—slow bicycles are often more effective than fast ones.
Mistakes to watch for on the Bicycle Crunch
Just moving elbows, not torso.
Letting your elbows drift away from the intended path during the Bicycle Crunch can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Going too fast which reduces muscle tension and control.
Rushing through the Bicycle Crunch makes it easier to lose position and harder to keep tension on your Rectus abdominis. Slow down enough to control both the lifting and lowering portions of each rep.
Pulling on neck for optimal results.
Craning your neck during the Bicycle Crunch changes your upper-body position and can make the rep less stable. Keep your head aligned with your torso and use a consistent gaze.
Who should do the Bicycle Crunch?
All fitness levels looking to build strength and muscle definition.
Programming examples for Bicycle Crunch
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Strength10-15 reps per side
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle Growth15-20 reps per side
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
Endurance20-30 reps per side
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 15-20 reps per side. Rest 45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
Where Bicycle Crunch fits in your workout
This is one example of how Bicycle Crunch could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Main Movement4 × 8
- Secondary Movement3 × 10
- Bicycle Crunch3 × 12
- Accessory Movement3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Bicycle Crunch?
Other Variations
- Slow Bicycle Crunch
- Weighted Bicycle
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Related Content
Safety Notes
- Don't pull on neck.
- Focus on rotation.