What is Bicycle Crunches?

Bicycle Crunches are an easy bodyweight core exercise that combines a crunch and cross-body twist to target the rectus abdominis and obliques. This low-impact move improves core stability and rotational strength without equipment. Start with slow, controlled reps and keep hands light behind the head to protect the neck.

How to Do Bicycle Crunches

  1. Starting position: Lie on your back with lower back pressed to the floor, knees bent, feet on the ground, hands lightly behind head and core engaged.
  2. Lift shoulders and legs: Raise shoulder blades and lift knees to a 90° angle so feet are off the floor; keep the spine neutral and exhale as you prepare.
  3. Pedal and twist: Extend one leg while drawing the opposite knee toward your chest, rotating your torso to touch opposite elbow to knee; move slowly and under control.
  4. Breathe and brace: Exhale on each crunching twist, inhale when switching sides; keep the navel drawn in and avoid pulling on the neck with your hands.
  5. Modify or finish: Lower feet to the floor between reps to rest, slow the tempo to reduce strain, or decrease range of motion as a regression.

Muscle Groups

Core

Description

Lie flat on the floor with your lower back pressed to the ground and knees bent. Your feet should be on the floor and your hands are behind your head. Contract your core muscles, drawing in your abdomen to stabilise your spine.

With your hands gently holding your head, pull your shoulder blades back and slowly raise your knees to about a 90-degree angle, lifting your feet from the floor.

Exhale and slowly, at first, go through a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg, keeping both elevated higher than your hips.

Rotate your torso so you can touch your elbow to the opposite knee as it comes up.

Alternate to twist to the other side while drawing that knee towards your armpit and the other leg extended until your elbow touches the alternate knee.

Repeat for the required amount of repetition for each side.

Movement Group

Core

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Bicycle Crunches?

Bicycle Crunches strengthen the rectus abdominis and obliques, improve rotational power and core stability, and require no equipment. They also boost endurance when done for timed sets or higher reps.

What are common mistakes when doing Bicycle Crunches?

Common mistakes include yanking the neck with hands, using momentum instead of control, letting the lower back arch, and dropping legs too low. These reduce effectiveness and increase strain; focus on controlled motion and a braced core.

How can I progress or regress Bicycle Crunches?

To progress, increase tempo, add isometric holds at peak contraction, or try weighted Russian twists and decline variations. To regress, slow the movement, keep feet on the floor, or place hands under the lower back for support.