Bicycle Crunch
The bicycle crunch combines flexion and rotation to target the rectus abdominis and obliques simultaneously.
Updated
Bicycle Crunch
The bicycle crunch combines flexion and rotation to target the rectus abdominis and obliques simultaneously.
Muscles Involved
- Rectus abdominis : trunk flexion
- Obliques : rotation toward opposite knee
Step-by-Step Instructions
Step 1 — Position
Lying down, hands behind head, legs raised.
Step 2 — Movement
Bring right elbow toward left knee while extending right leg. Alternate.
Step 3 — Rhythm
Fluid and controlled cycling movement.
Sets and Reps
3 sets of 20-30 reps (10-15 per side).
Common Mistakes
- Pulling neck : light hands
- Movement too fast : controlled
- Elbow not touching knee : rotation matters, not contact
Safety Tips
Do not pull the neck. What matters is trunk rotation, not touching the knee with the elbow.
Variations
- Slow bicycle crunch : 3-second tempo per side
- Weighted : medicine ball in hands
Who Is This Exercise For?
All levels. One of the most effective oblique exercises according to EMG studies.
Diagrams and illustrations
Illustration: Bicycle Crunch
The bicycle crunch combines flexion and rotation to target the rectus abdominis and obliques simultaneously.