Core
Bicycle Crunch
You pedal in the air while rotating your torso, bringing each elbow toward the opposite knee: abs and obliques together.
Also known as: bicycle crunches, bicycle abs
- Level
- Beginner
- Equipment
- Bodyweight
- Type
- Compound
Muscles worked
PrimaryObliquesOblique exercises
PrimaryAbsAb exercises
SecondaryHip Flexors
How to do it
- Lie on your back with your hands at your temples and legs raised, knees at 90 degrees.
- Lift your shoulders off the floor.
- Extend one leg while bringing the opposite elbow toward the incoming knee.
- Alternate sides slowly and under control.
Form cues
- Rotate from your torso, not just your elbow.
- Slow pace: quality over speed.
- Lower back pressed to the floor.
Common mistakes
- Going super fast: momentum does the work.
- Pulling on your neck: rest your hands without pulling.
- Arching your back as your leg extends: keep the straight leg higher.
Sets and reps
3 sets of 20-30 total reps (10-15 per side) with 45 seconds of rest.
FAQ
Is the bicycle crunch good for obliques?
Yes, it's one of the floor exercises that most activates the obliques along with the rectus abdominis.
Fast or slow?
Slow. Going fast turns it into a leg exercise.
How many reps should I do?
10-15 per side, controlled.
What muscles do bicycle crunches work?
They mainly work the obliques and the abs, with help from the hip flexors.
Train with Nuvana
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