Bicycle Crunch
An alternating crunch that brings one elbow toward the opposite knee while the other leg extends. It trains the rectus abdominis and obliques through flexion with rotation.
Primary muscles
- Abs (Rectus Abdominis)
- Obliques
Secondary muscles
- Hip Flexors
- Sets
- 2–3
- Reps
- 10–20 per side
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on your back with fingertips lightly behind your ears, shoulders curled slightly off the floor and knees lifted to tabletop.
Brace your abs and keep your lower back pressed toward the floor.
Rotate your torso to bring your right shoulder toward your left knee while extending your right leg.
Switch sides, bringing your left shoulder toward your right knee as the left leg extends.
Continue alternating at a controlled pace.
Breathing: Exhale as you rotate to each side, inhale as you pass through the middle.
Coaching tips
Rotate from the ribs, not the elbows
Extend the leg fully
Slow and deliberate
Common mistakes
Pulling the head forward with the hands
Flapping the elbows instead of rotating the torso
Rushing through reps
Safety notes
Raise the extended leg higher if your lower back starts to arch.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.