Bicycle Crunches

Bicycle Crunches trains the abdominal muscles by bringing the rib cage and pelvis closer together through a controlled range.

Primary muscle

Abs

Primary musclesRectus abdominis

Secondary musclesInternal and external obliques, Iliopsoas

Equipment

Bodyweight

How to perform Bicycle Crunches

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Lie on the back with the hips and knees bent, fingertips lightly behind the head, and lower back gently pressed down.
Lift the shoulder blades and extend one leg while drawing the opposite knee toward the chest.
Rotate the rib cage so the opposite shoulder moves toward the bent knee without pulling the elbow across with the arm.
Return through the centre as the legs switch, keeping the pelvis still and the extended leg under control.
Alternate sides smoothly and stop when the lower back arches or the neck begins to do the work.

Support the head lightly or cross the arms; the abdominals should move the rib cage.

Keep the arms still and let the abdominal muscles move the rib cage toward the pelvis.

Begin by bringing the ribs toward the pelvis rather than simply sitting upright with the hip flexors.

Lower the spine or torso gradually and keep tension through the longest position.

Pulling on the neck: Support the head lightly or cross the arms; the abdominals should move the rib cage.
Moving through the hips only: Begin by bringing the ribs toward the pelvis rather than simply sitting upright with the hip flexors.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Short-range abdominal crunch: Lift only the head and shoulder blades while the pelvis and feet remain supported.

Place Bicycle Crunches after the main compound lifts, in a focused core block, or beside an exercise that does not require a fresh trunk.

Use two to four times per week while accounting for trunk work already supplied by squats, hinges, carries, and overhead lifting.

Goal	Sets	Reps or time	Rest	Effort and execution
Control / technique	2–3	5–8 reps	45–75 sec	Stop well before position changes
Strength / endurance	2–4	8–15 reps	60–90 sec	Stop while 1–3 good-form reps are still possible

Use Bicycle Crunches after Barbell Back Squats, Deadlifts, or another main compound lift.
Pair it with Bird Dog or Cable Pallof Press to combine trunk flexion with stability work.

Scale the movement