Core
Bicycle crunch
- Kit
- No kit
- Works
- obliques · abs
- Also
- hip flexors · deep core
The bicycle crunch is a floor movement that pairs a rotating crunch with alternating knee drives. It trains the obliques alongside the front of the abs, and because the legs keep moving it also asks your hips to work. It suits most people at home: no equipment, easy to slow down or speed up, and simple to scale by how straight you keep the extended leg.
Form
How to do bicycle crunch
- 1Lie on your back with your lower back flat to the floor, fingers light behind your head and elbows wide. Lift both feet so your knees stack over your hips.
- 2Curl your shoulders off the floor and hold that height for the whole effort. Your head should not drop back down between sides.
- 3Rotate your ribs toward one knee as you draw that knee in, and extend the other leg long and low without letting it touch down.
- 4Switch sides smoothly, turning through the middle of your torso rather than pulling on your neck with your hands.
- 5Breathe out as you rotate in, breathe in as you pass through the middle, and keep a steady pace for the whole set rather than rushing.
- 6Finish by lowering your feet and head together, then rest flat before the next movement.
Watch for
Common mistakes
Pulling the head forward with the hands so the neck does the work.
Fix: Rest your fingers behind your head without gripping and lead the turn with your ribs and shoulder.
The lower back arches off the floor when the leg extends.
Fix: Keep the extended leg higher, closer to a 45 degree angle, until your back stays pressed down.
Racing through the movement with elbows flapping and little real rotation.
Fix: Slow down, pause briefly at each knee, and check that your shoulder, not just your elbow, travels across.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.