Bird Dog
Abs·Beginner
Exercise guide
Bicycle Crunch
The Bicycle Crunch strengthens the abdominals and obliques by combining trunk rotation with alternating leg movement to increase core engagement.
Category
Balance
Difficulty
Beginner
Movement
Isolation
Bodyweight
Yes
How to
How to do the Bicycle Crunch
- 01
Lie flat on your back with your hands lightly supporting your head.
- 02
Lift your shoulders off the floor and bring your knees up to a tabletop position.
- 03
Extend one leg out while bringing the opposite knee toward your chest.
- 04
Rotate your torso to bring the opposite elbow toward the bent knee.
- 05
Switch sides in a smooth, controlled motion.
- 06
Continue alternating while keeping your core engaged.
Performance tips
Cues that matter
- Rotate through your torso, not just your elbows
- Keep your lower back pressed into the floor
- Move with control rather than rushing the reps
Common questions
Frequently asked
What muscles does the Bicycle Crunch work?
The Bicycle Crunch primarily targets the Abs.
Is the Bicycle Crunch a compound or isolation exercise?
The Bicycle Crunch is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Bicycle Crunch?
The Bicycle Crunch is a bodyweight exercise. No equipment is needed.
What difficulty level is the Bicycle Crunch?
The Bicycle Crunch is rated as beginner difficulty. It is suitable for those new to resistance training.
