Bicycle Crunches
About This Exercise
A core exercise that targets the rectus abdominis, external obliques and transverse abdominis.
How to Perform
- 1
Setup
Lie flat on your back with your lower back pressed into the floor. Place your hands lightly behind your head with your elbows wide. Lift your shoulders off the ground and raise your legs so your knees are bent at 90 degrees, shins parallel to the floor.
- 2
Twist and Reach
Exhale and rotate your torso to bring your right elbow toward your left knee while simultaneously extending your right leg straight out, hovering above the floor. Focus on driving the rotation from your core, not pulling with your arms.
- 3
Alternate Sides
Reverse the movement by rotating your torso to the opposite side, bringing your left elbow toward your right knee while extending your left leg straight. Move in a smooth, controlled pedaling motion.
- 4
Maintain Rhythm
Continue alternating sides in a steady, controlled rhythm. Keep your shoulders lifted off the ground throughout the entire set and your lower back pressed into the mat. Breathe steadily, exhaling with each twist.
Form Tips
- •Keep your lower back pressed into the mat at all times
- •Drive the rotation from your obliques, not your elbows
- •Keep your elbows wide - do not pull them in toward your chest
- •Extend each leg fully on the straightening phase for maximum engagement
Common Mistakes to Avoid
- •Pulling on the neck with the hands instead of rotating from the core
- •Moving too fast and using momentum rather than controlled contractions
- •Not fully extending the leg, which reduces the range of motion
- •Letting the shoulders drop to the floor between reps
Primary Muscles
Secondary Muscles
Related Exercises
View all exercises
Leg Raises
Hip Flexors, Obliques, Rectus Abdominis, Transverse Abdominis
A core exercise that targets the lower abdominal muscles.
Alternating Leg Raises
Hip Flexors, Obliques, Rectus Abdominis
A core exercise that targets the lower rectus and transverse abdominis muscles.
Knee Reaching Crunch
Obliques, Rectus Abdominis, Transverse Abdominis
A core exercise that targets the rectus abdominis.
Flutter Kicks
Hip Flexors, Obliques, Rectus Abdominis
A core exercise that targets the lower rectus and transverse abdominis.
Plank
Core, Obliques, Rectus Abdominis, Transverse Abdominis
An isometric core exercise that targets the transverse abdominis.
Toe Touches
Obliques, Rectus Abdominis, Transverse Abdominis
A core exercise that targets the rectus abdominis.
Try Strong Curves Free for 7 Days
Get full access to home and gym workouts, recipes, progress tracking & our supportive community.
Start Your Free TrialCancel anytime.