Air Bike (Bicycle Crunch)

Air Bike (Bicycle Crunch) is a strength – diagonal trunk flexion exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rectus abdominis
Secondary muscles: Iliopsoas, Transversus abdominis
Exercise type: Strength – diagonal trunk flexion

Exercise technique

Back
Lie on the mat and establish lower-back control.
Hands
Hold your hands lightly beside your head.
Prepare
Lift your shoulders and bring your lower legs parallel to the floor.
Pedal
Extend your right leg as you draw your left knee inward.
Diagonal curl
Exhale and curl your right shoulder toward your left knee.
Switch
Change legs slowly and direct your left shoulder toward your right knee.
Continue
Perform equal diagonal repetitions without rocking your pelvis.

Key technique points

Rotate your shoulder rather than reaching with your elbow.
Extend the leg with your lower back stable.
Keep your upper back slightly raised.
Complete each pedal under control.
Do not press your hands against your head.
Match rotation on both sides.

Common mistakes

Pedaling quickly

Do not increase leg speed enough to lose shoulder rotation.

Closing the elbow

Do not bring your arm toward your knee without rotating your ribs.

Losing lower-back contact

Do not lower the extending leg below your control limit.

Pulling the head

Do not use hand force to turn your neck diagonally.

Rocking the hips

Do not roll your pelvis across the mat when switching legs.

Holding the breath

Do not perform consecutive diagonal curls while holding your breath.

Frequently asked questions