Bicycle Crunch
- Beginner
- Home
The bicycle crunch lies you on your back with hands behind your head, alternating one knee pulled in while the other leg extends. Rotating your opposite elbow toward the bent knee brings the obliques into the movement alongside the abs, unlike a straight crunch. Beginners use it at home as a warmup, a main lift or a finisher, done for reps.
- Muscles
- Abs, Obliques
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Lie on your back with hands behind your head, legs lifted.
- Bring one knee in while extending the other leg.
- Rotate your opposite elbow toward the bent knee.
- Alternate sides in a smooth pedaling rhythm.
Form cues
- Keep your lower back pressed into the floor.
- Pull with your abs, not your hands on your head.
- Keep your chin off your chest throughout.
Common mistakes
- Hands yank the neck forward on each rep. Rest your hands lightly, letting your abs pull you up.
- Lower back arches off the floor. Press your lower back flat throughout.
- Movement rushes without a full rotation. Slow down and rotate fully to each knee.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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