How to do a bicycle crunch
A bicycle crunch is a crunch with a twist: lying on your back, you bring one elbow toward the opposite knee while straightening the other leg, then switch sides in a pedalling motion. It trains the six-pack muscle and the obliques together.
Muscles worked
Main: Obliques, Six-pack muscle (rectus abdominis).
Also working: Hip flexors, Deep abs.
How to do a bicycle crunch
- Lie on your back with your hands lightly behind your head and your knees bent and lifted above your hips.
- Lift your head and shoulder blades off the floor by tightening your abs.
- Twist to bring your right elbow toward your left knee while straightening your right leg out at about 45°.
- Switch: bring your left elbow toward your right knee as the left leg straightens.
- Keep alternating slowly. Each side counts as one rep.
Form tips
- Hands lightly behind head
- Elbow toward opposite knee
- Do not pull on your neck
Common mistakes
Pulling on your neck
Your hands only support your head. Keep your elbows wide and lift with your abs.
Moving too fast
Fast pedalling turns it into a swinging motion. Pause briefly on each twist.
Only moving the elbows
Rotate your shoulder toward the knee, not just your elbow.
Easier and harder versions
- Easier: Dead bug
How many to do
A good starting point is 3 sets of 20 reps, resting 60–90 seconds between sets. Stop each set 1–2 reps before your form breaks down. When every set feels easy, add a few reps, then move to a harder version.
Questions
Are bicycle crunches effective?
Yes. They are one of the more demanding floor exercises for the obliques and the six-pack muscle.
How many bicycle crunches should I do?
Start with 3 sets of 10–20 total reps at a slow, controlled pace.
General fitness information, not medical advice. Check with your doctor before starting if you have a health condition, an injury or are pregnant, and stop if an exercise causes pain.
