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how to do bicycle crunches

Bicycle crunches are an advanced-level bodyweight exercise that primarily works your abs and obliques, with support from your hip flexors, quads. No equipment needed — your bodyweight and a bit of floor space are enough.

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.

form tips from the wandelbar coaches

  • Focus on using your abdominal muscles to perform the twist, rather than your neck or shoulders.
  • Ensure your lower back stays pressed against the floor throughout the exercise to prevent strain.
  • Keep your elbows wide and avoid pulling on your head to prevent neck strain.
bicycle crunches bodyweight abs exercise — proper form demonstration
bicycle crunches — correct starting position

similar bodyweight exercises

push-ups bodyweight abs exercise — proper form demonstration push-ups sit-ups bodyweight abs exercise — proper form demonstration sit-ups plank bodyweight abs exercise — proper form demonstration plank burpees bodyweight abs exercise — proper form demonstration burpees mountain climbers bodyweight abs exercise — proper form demonstration mountain climbers crunches bodyweight abs exercise — proper form demonstration crunches

never wonder what to train next

bicycle crunches is one of 1,300+ exercises in the wandelbar app — where you don’t pick exercises at all. Answer a few questions, get a personal 90-day bodyweight plan, and it reshapes itself after every session. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

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