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Bicycle crunch Drag to rotate
Core & Abs

How to do Bicycle crunch

Bicycle crunches primarily target the rectus abdominis (six-pack muscles) along with the obliques (side abdominals), hip flexors, and lower back muscles, providing a comprehensive core workout.

Difficulty
Intermediate
Equipment
None or Yoga Mat
Sets & reps
3 sets of 20 reps (10 per side)

Target muscles

  • Rectus Abdominis
  • Obliques

Also works

  • Hip Flexors
  • Transverse Abdominis
PrimarySecondary
Technique

Step-by-step instructions

  1. Lie flat on your back with your hands lightly behind your head (avoid pulling on your neck).
  2. Lift your knees to a 90-degree angle and lift your head and shoulders slightly off the floor.
  3. Bring your right knee towards your left elbow while simultaneously straightening your left leg.
  4. Rotate your torso so your left elbow moves towards your right knee.
  5. Continue alternating sides in a 'pedaling' motion, keeping your core engaged and movements controlled.

Common mistakes

  • Pulling on the neck with hands.
  • Moving too fast and using momentum.
  • Not fully extending the legs.
  • Lower back arching off the floor.

Benefits

  • Works multiple abdominal muscles, including obliques.
  • Improves core strength and definition.
  • No equipment needed.

Dynamic Core Engagement: Bicycle Crunches

The bicycle crunch is a popular and effective ab exercise that works the rectus abdominis and emphasizes the obliques through a twisting motion.

Keep going

More Core & Abs exercises

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Leg raises primarily target the hip flexors and abdominal muscles, including the rectus abdominis and obliques.

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V-ups

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The plank exercise primarily targets the core muscles, including the rectus abdominis, transverse abdominis, obliques, and erector spinae. It also engages the shoulders, arms, and glutes for stability.

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Side plank

Side plank primarily targets the muscles of the core, including the obliques, transverse abdominis, and quadratus lumborum, while also engaging the glutes, shoulders, and hips for stability and balance.

Intermediate Obliques

Bent over twist

Bent-Over Twists primarily target the obliques (internal and external), while also engaging the erector spinae (lower back), glutes, hamstrings, and deep core muscles for stabilization, promoting core strength and rotational control.

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Crunches

Crunches curl the shoulders off the floor to strengthen the rectus abdominis, the classic six-pack muscle.

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Sit-Ups

Sit-ups raise the whole torso from lying to sitting, working the abs and hip flexors through a full range of motion.

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Train Bicycle crunch in 3D