Bicycle-Crunch
UpdatedTone your abs and obliques with Bicycle Crunches! A core workout that targets multiple muscles for a stronger midsection.
The Bicycle-Crunch is a compound exercise that mainly works the core, with help from the hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Bicycle-Crunch Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Hip Adductors
Bicycle-Crunch Variations and Alternatives
How to do the Bicycle-Crunch
Lie flat on your back on a mat with your lower back pressed to the ground. Place your hands behind your head without locking your fingers together.
Bring your knees towards your chest to about a 45-degree angle, and lift your shoulder blades off the ground without pulling on your neck.
Rotate to the right, bringing the left elbow towards the right knee as you straighten out your left leg; keep it raised off the ground.
Switch sides by rotating to the left, bringing your right elbow towards the left knee and straightening your right leg, keeping it elevated off the mat.
Continue alternating sides in a 'pedaling' motion for the desired number of repetitions.
Make sure to breathe evenly throughout the exercise, exhaling when you crunch and inhale when switching sides.
Ensure you perform the movement in a controlled manner, focusing on using your core muscles to bring about the rotation and crunch, rather than using momentum.
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Bicycle-Crunch FAQs
What muscles does the Bicycle-Crunch work?
The Bicycle-Crunch mainly works the core, with help from the hip adductors (inner thighs). The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Bicycle-Crunch?
None. The Bicycle-Crunch is a bodyweight exercise, so you can do it anywhere.
Is the Bicycle-Crunch a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Bicycle-Crunch variations and alternatives?
Similar exercises include the 45-Degree Twisting Bicycle-Crunch, 90-Degree Single Knee Crunch, Air Bike and Alternating Oblique Crunch.
Training calculators
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