Bicycle Crunch
A rotational floor exercise that alternates elbow-to-knee crunches to target the rectus abdominis and obliques.
Equipment: bodyweight
How to do it
- 1Lie on your back with your lower back pressed into the floor and your hands lightly cradling the back of your head.
- 2Lift your shoulders off the floor and bring your knees up to a tabletop position.
- 3Rotate your torso to bring one elbow toward the opposite knee while extending the other leg straight out, then switch sides in a pedaling motion.
- 4Exhale as you rotate toward each knee, keeping the movement controlled rather than rushed.
Common mistakes
- Pulling on the neck with the hands instead of lifting through the abs.
- Swinging the elbows side to side without actually rotating the torso, which reduces oblique engagement.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Bicycle Crunch safe for beginners?
Generally, yes. The Bicycle Crunch is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Bicycle Crunch work?
The primary mover is your core. As a core movement, it also involves your hip flexors and lower-back stabilizers.
How do I make the Bicycle Crunch harder as I get stronger?
Add reps until you reach the top of a challenging range, and slow down the lowering portion to make each rep harder. Once you can do well beyond 15-20 good reps, a harder variation or added load (a weighted vest, a loaded backpack, or a dumbbell) will keep progress going better than piling on more reps.
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