Back to Exercise Library
BeginnerCoreBodyweightIsolation

Bicycle Crunch

A dynamic core exercise that targets the rectus abdominis and obliques through a pedaling motion.

Bicycle Crunch demonstration

Visual demonstration — Bicycle Crunch

Muscles Worked

Rectus Abdominis (Primary)Internal ObliquesExternal ObliquesHip Flexors

Step-by-Step Instructions

  1. 1Lie on your back with hands behind your head
  2. 2Lift your shoulders off the floor
  3. 3Bring your right elbow toward your left knee while extending the right leg
  4. 4Alternate sides in a pedaling motion
  5. 5Keep your lower back pressed into the floor

Training Recommendations

Strength
Sets3-4
Reps15-20 per side
Rest60-90 sec
Hypertrophy
Sets3-4
Reps20-30 per side
Rest45-60 sec
Endurance
Sets2-3
Reps30-50 per side
Rest30-45 sec

Tips & Variations

  • Don't pull on your neck with your hands
  • Move slowly and deliberately for maximum engagement
  • Focus on the rotation, not just the knee-to-elbow touch

Common Mistakes to Avoid

  • Pulling on the neck
  • Moving too fast
  • Not fully extending the leg

Ready to Train?

Get a complete personalized workout plan that includes this exercise and more.

Generate AI Workout Plan