Bicycle Crunch
Bicycle Crunch is a strength – abdominal flexion with rotation exercise involving Internal and external obliques, Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Internal and external obliques, Rectus abdominis
- Secondary muscles
- Hip flexors
- Exercise type
- Strength – abdominal flexion with rotation
Exercise technique
- Lie down
Lie on your back and place your hands lightly beside your head.
- Start
Raise your knees over your hips and lift your shoulders off the mat.
- Leg
Extend one leg forward only as far as you can maintain lower-back control.
- Rotate
Turn the opposite shoulder toward the bent knee.
- Focus
Curl your ribs diagonally rather than forcing your elbow closer.
- Transition
Move slowly through the center and switch the roles of your legs.
- Breathing
Exhale with each diagonal crunch and keep your neck relaxed.
Key technique points
- Direct your shoulder toward the opposite knee.
- Keep the extended leg at a controllable height.
- Do not pull your head with your hands.
- Match right and left rotation.
- Pedal without arching your lower back.
- Set the speed according to abdominal control.
Common mistakes
Reaching with the elbow
Do not merely move your arm toward the opposite knee without rotating your torso.
Pulling the neck
Do not press your hands against the back of your head and produce rotation through your neck.
Lowering the leg too far
Do not extend the leg so low that your lower back lifts from the mat.
Pedaling too quickly
Do not rush enough to lose rib-cage rotation.
Resting the shoulders on the floor
Do not fully release abdominal tension during every transition.
Rocking the pelvis
Do not roll your hips side to side while switching legs.
Frequently asked questions
Bicycle Crunch: why is “Reaching with the elbow” a mistake?
Do not merely move your arm toward the opposite knee without rotating your torso.
Bicycle Crunch: why is “Pulling the neck” a mistake?
Do not press your hands against the back of your head and produce rotation through your neck.
Bicycle Crunch: why is “Lowering the leg too far” a mistake?
Do not extend the leg so low that your lower back lifts from the mat.
Bicycle Crunch: why is “Pedaling too quickly” a mistake?
Do not rush enough to lose rib-cage rotation.
Bicycle Crunch: why is “Resting the shoulders on the floor” a mistake?
Do not fully release abdominal tension during every transition.
Bicycle Crunch: why is “Rocking the pelvis” a mistake?
Do not roll your hips side to side while switching legs.
What should I focus on when doing Bicycle Crunch?
Direct your shoulder toward the opposite knee. Keep the extended leg at a controllable height. Do not pull your head with your hands. Match right and left rotation. Pedal without arching your lower back. Set the speed according to abdominal control.
Related exercises
- Kneeling Ab Wheel Rollout
- Band Pallof Press
- Bear Plank
- Cable Crunch
- High-to-low Cable Woodchop
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.