Reviewed July 2026
Bicycle Crunch
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Primary
Core
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Beginner
Type
Rotation
Preview a first week that includes Bicycle Crunch
MySetPlan shows you when to use Bicycle Crunch, how many sets and reps to do, what to pair it with, and how to progress next week.
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Written byMySetPlan Training Team
Exercise guidance based on established strength-training principles and practical programming.
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
See where Bicycle Crunch fits — preview your first week
We slot it into the right day with sets, reps, and progression you can follow.
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.
How to Program the Bicycle Crunch
Strength10-15 reps per side
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.
Muscle Growth15-20 reps per side
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.
Endurance20-30 reps per side
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.
Where Bicycle Crunch fits in your workout
MySetPlan places Bicycle Crunch inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
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, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeWhat are good alternatives to the Bicycle Crunch?
Other Variations
- Slow Bicycle Crunch
- Weighted Bicycle
Preview a plan with Bicycle Crunch in it
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.
Preview My First Week2-minute quiz · Unlock the full plan with a 7-day trial
Related Content
Safety Notes
- Don't pull on neck.
- Focus on rotation.