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how to do bicycle crunches

By adding rotation and a moving leg to a crunch, bicycle crunches bring your obliques into play and keep your lower abs busy holding your legs up, so they're noticeably tougher than a standard crunch. The alternating pattern also takes coordination, which is why they suit people who can already do crunches comfortably. The common trap is speed: fast pedaling turns into elbow flapping with very little twist. Slower reps where your shoulder genuinely travels toward the knee give you more from fewer.

▶ watch bicycle crunches on the dedicated video page

primary musclesabs, obliques
also workship flexors, quads
leveladvanced
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Lie on your back with your hands behind your head and your legs lifted off the floor.
  2. Bring your right knee towards your chest while extending your left leg out.
  3. Simultaneously twist your torso, bringing your left elbow towards your right knee.
  4. Alternate sides, bringing your left knee towards your chest and your right elbow towards your left knee, continuing in a controlled, bicycle-like motion.

how much: Start with 3 sets of 8–10 reps per side, and slow each twist to a two-count before adding reps.

form tips from the wandelbar coaches

  • Rotate from your ribcage so your shoulder, not just your elbow, moves toward the opposite knee.
  • Press your lower back into the floor and extend the straight leg only as low as you can keep it flat.
  • Pause for a beat at each twist, exhaling as your shoulder crosses toward the knee.

common mistakes

  • Flapping your elbows while your torso stays flat — keep elbows wide and lift the shoulder blade off the floor.
  • Racing through reps like pedaling downhill — take one second into each twist and one second to switch sides.
  • Lower back arching as the leg extends — aim the straight leg higher, toward the ceiling, until your back stays down.

make it easier or harder

easier
Keep both feet on the floor with knees bent and twist toward one lifted knee at a time, which removes the leg-hold demand.
harder
Slow the pace to a three-second hold at each twist and keep the extended leg hovering just above the floor.
bicycle crunches mid-twist: elbow reaching toward the opposite knee, other leg extended
bicycle crunches — correct starting position

similar bodyweight exercises

plank on forearms: elbows under shoulders, body straight from head to heels plank mountain climbers in high plank: one knee driven toward the chest, hips level mountain climbers hollow hold: shoulders and straight legs lifted, lower back pressed flat hollow hold side plank on one forearm: hips lifted, body straight from head to feet side plank flutter kicks: legs straight and lifted, one slightly higher than the other flutter kicks heel touches: shoulders lifted, right hand reaching toward right heel heel touches

never wonder what to train next

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