Abs · Cardio machines
Bicycle Crunch
The bicycle crunch is a dynamic core exercise designed to target both the rectus abdominis and the obliques through simultaneous spinal flexion and rotation. It is suitable for all fitness levels and works well at the end of a strength workout or within a core-focused circuit.
- Muscles
- Abs
- Equipment
- Cardio machines
- Type
- Strength
- Animation
- Men
How to do it
- Lie on your back with your hands behind your head and knees bent.
- Lift your shoulders off the ground and bring your knees toward your chest.
- Extend your right leg while bringing your left knee toward your right elbow.
- Switch sides, bringing your right knee toward your left elbow.
- Continue alternating in a pedaling motion.
Common mistakes
- Pulling on your neck strains the cervical spine and decreases tension on the abdominal wall.
- Allowing the lower back to arch off the floor transfers stress onto the lumbar spine instead of the abs.
- Rushing through the movement relies on momentum rather than controlled muscular contraction.
Tips
- Keep your elbows wide and focus on rotating your entire torso rather than just reaching with your arm.
- Maintain constant downward pressure with your lower back against the floor as you extend the leg.
- Exhale fully at the peak of each twist to maximize the contraction of the abdominal muscles.
Sets and reps
Aim for 3 to 4 sets of 15 to 20 repetitions per side, resting 45 to 60 seconds between sets to build abdominal endurance.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is the bicycle crunch safe for someone with lower back pain?
If you experience pain or discomfort, stop immediately and consult a healthcare professional. Modifying the movement by keeping the legs higher off the floor can sometimes reduce lower-back strain.
What muscles are primarily worked during the bicycle crunch?
The movement targets the rectus abdominis, the internal and external obliques, and the hip flexors during leg extension.
