Alternating Drop Bicycle-Crunch Leg
Level up your obliques with this intense rhythmic burner. Combine a deep torso rotation with focused leg extensions to maximize core engagement and sculpt a stronger, more defined midsection.
The Alternating Drop Bicycle-Crunch Leg is a compound exercise that mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Drop Bicycle-Crunch Leg Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Hip Flexor (iliopsoas); Deep Core (transverse abdominis)
How to do the Alternating Drop Bicycle-Crunch Leg
Setup
Lie flat on your back on a yoga mat with your legs extended.
Place your hands lightly behind your head, keeping your elbows wide, or near your ears.
Movement
Engage your core and lift your shoulder blades off the floor.
Bring one knee toward your chest while simultaneously rotating your torso to bring the opposite elbow toward that knee.
Extend the other leg straight out, hovering it just above the floor. Focus on the extension through the heel for maximum core engagement.
Switch sides in a smooth, fluid, cycling motion, continuously alternating the elbow-to-knee contact.
Technique Tips
Maintain a steady, controlled tempo rather than rushing.
Keep your lower back pressed firmly into the mat throughout the entire movement.
Ensure the rotation comes from your trunk/obliques rather than pulling on your neck with your arms.
Alternating Drop Bicycle-Crunch Leg FAQs
What muscles does the Alternating Drop Bicycle-Crunch Leg work?
The Alternating Drop Bicycle-Crunch Leg mainly works the core. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Alternating Drop Bicycle-Crunch Leg?
None. The Alternating Drop Bicycle-Crunch Leg is a bodyweight exercise, so you can do it anywhere.
Is the Alternating Drop Bicycle-Crunch Leg a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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