Core · Obliques · Bodyweight
Bicycle Crunch
The bicycle crunch is a crunch with a twist: lying on your back, you bring one elbow toward the opposite knee while the other leg straightens, then switch. It trains the obliques and the abs together and is one of the most popular abs exercises to do at home.
How to
Bodyweight- 1 Lie on your back, hands by the head, legs raised.
- 2 Bring one elbow toward the opposite knee.
- 3 Switch sides in a steady rhythm.
Tips
- Move slowly; speed turns it into flailing.
- Turn the shoulder toward the knee, not only the elbow.
- Count one rep per side.
Common mistakes
- Pulling on the neck.
- Racing through the reps.
- Letting the lower back arch as the leg straightens.
Muscles worked
Main
- Obliques
- Abs
Also working
- Hip flexors
Breathing and bracing
Breathe out as you twist to each side.
Sets and reps
- Muscle size
- 3 sets of 10–20 reps per side, 1 min rest
- Easier version
- Keep the straightening leg higher, or pause on each side
Setup
- 1 Lie on your back with the hands lightly behind the head.
- 2 Lift the shoulders slightly off the floor.
- 3 Raise the legs with the knees bent at about 90°.
Technique in detail
- Bring one elbow toward the opposite knee by turning the ribs.
- Straighten the other leg out low above the floor.
- Switch sides in a slow, steady rhythm.
- Keep the lower back pressed to the floor.
- Keep the hands light; do not pull the head.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Should my elbow touch my knee?
It does not have to. Turning the shoulder toward the knee is what matters.
How fast should I go?
Slowly. Fast bicycles turn into leg pedalling with little work for the abs.
How do I count reps?
Count each side; 15 per side is 30 twists.
Log it in Volu(me)
Add Bicycle Crunch to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.