TETSUBicycle Crunch
The Bicycle Crunch is a bodyweight exercise for the core that primarily targets the abs, with the hip flexors assisting. Follow the 5 steps below for correct form, with an animated demonstration.
abswaist
hip flexors
body weight
How to do the Bicycle Crunch
- Lie flat on your back with your hands placed behind your head.
- Lift your legs off the ground and bend your knees at a 90-degree angle.
- Bring your right elbow towards your left knee while simultaneously straightening your right leg.
- Return to the starting position and repeat the movement on the opposite side, bringing your left elbow towards your right knee while straightening your left leg.
- Continue alternating sides in a pedaling motion for the desired number of repetitions.
Common questions
What muscles does the Bicycle Crunch work?
The Bicycle Crunch primarily targets the abs. The hip flexors work as supporting muscles.
What equipment do I need for the Bicycle Crunch?
None. The Bicycle Crunch uses your body weight only, so you can do it anywhere.
How many sets and reps of the Bicycle Crunch should I do?
3 to 4 sets of 10 to 15 controlled reps of the Bicycle Crunch suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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