How to do a Bicycle Crunch

Authored by Fitbod

About Bicycle Crunch

Sets Logged
4,437,380
Popularity Rank
20th
Difficulty
Beginner
Abs Strength
98 mSCORE 6th
Equipment Required
    Bodyweight-only
Primary Muscles
Secondary Muscles
None

Instructions: How To

Bicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.

  1. Lie on your back with your hands behind your head and your hips and knees flexed to 90 degrees.
  2. Extend one leg away from your body keeping both feet elevated off the ground.
  3. Bring the fully extended leg back in towards your body and up to your chest keeping your lower legs parallel with the floor.
  4. Once you have reached your knee to your chest, rotate your head and upper back to bring the opposite elbow to the flexed knee keeping your palms firmly on the backside of your head without pulling your head forward.
  5. Return your knee and hip back to 90 degrees and lower your head and shoulders back to the ground before repeating the movement with the opposite leg.

Common Mistakes

  • Sitting Up Too Far

    Crunches are designed so you only raise your shoulder blades, not your entire torso. While it isn’t ineffective or dangerous to raise your torso off the ground, it isn’t a crunch. Focus on contracting your abs to get just your shoulders elevated.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    9
    reps
    1 Set Max
    10
    reps
  • intermediate
    4
    sets
    9
    reps
    11
    reps
  • advanced
    4
    sets
    10
    reps
    12
    reps

Enter your stats to calculate your Sets & Reps