Core exercise
Bicycle Crunch
Crunch with rotation and alternating pedaling legs for abs and obliques.
- Primary muscleCore
- EquipmentBodyweight
- MovementCore
- LevelIntermediate
- Core
- Bodyweight
How to do the Bicycle Crunch
4 steps, in the order you do them.
- Lie face up with your hands beside your head and your lower back pressed into the floor.
- Lift your shoulders and raise your legs off the floor.
- Bring one elbow toward the opposite knee while extending the other leg.
- Alternate sides in a continuous, controlled motion, as if you were pedaling.
Muscles worked
Common Bicycle Crunch mistakes
What goes wrong most often when you do the Bicycle Crunch, and how to fix it.
Your hands pull your head to bring your elbow toward your knee.
Place your fingertips behind your ears without interlacing them, and rotate from your ribs.
Only your elbow moves and your torso doesn't rotate.
Bring your shoulder toward the opposite knee. The elbow follows the turn of your torso.
The extended leg drops almost to the floor and your back arches.
Extend the leg to a height where your lower back stays pressed to the floor.
Alternatives to the Bicycle Crunch
They work the core with other equipment, including options for training at home.
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More core exercises
Bird DogCore · Bodyweight
Cable Pallof PressCore · Cable machine
Cable Wood Chop High to LowCore · Cable machine
Side PlankCore · Bodyweight
Frequently asked questions
What muscles does the Bicycle Crunch work?
The Bicycle Crunch works mainly the core.