Bicycle Crunch
Bicycle Crunch Exercise Description
The bicycle crunch is a bodyweight floor exercise that blends spinal flexion and rotation to target the rectus abdominis and the external/internal obliques. Alternating leg extension increases the lever arm, challenging the trunk to stabilize while the thorax rotates. The hip flexors (iliopsoas, rectus femoris) assist with the leg movement, while deep core musculature helps maintain lumbopelvic control. Proper form centers on a gentle posterior pelvic tilt to keep the lower back stable, lifting the shoulder blades off the floor, and rotating from the rib cage rather than pulling with the elbows or neck. Performed with controlled motion and steady breathing, this drill emphasizes clean trunk mechanics, coordination, and consistent abdominal engagement.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: External Obliques, Internal Obliques
- Stabilizing Muscles: Multifidus, Quadratus Lumborum, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Stomach
- Movement Direction: Rotational
- Muscle Position: Anterior
- Gender: Female
How To Do The Bicycle Crunch Exercise
‘- Lie on your back; bring hips and knees to 90/90 (shins parallel to the floor). Lightly place fingertips at your temples with elbows open.
– Draw ribs down and posteriorly tilt the pelvis so the lower back stays gently in contact with the floor.
– Lift your head and shoulder blades to start the crunch; keep your neck long and gaze slightly up.
– Extend your left leg to roughly 30–45 degrees while bringing your right knee toward your chest.
– Rotate your rib cage to the right, bringing your left shoulder toward your right knee; lead with the shoulder, not the elbow.
– Keep elbows wide and avoid pulling on your head.
– Switch sides in a smooth, continuous “pedal” pattern: extend the right leg as you rotate left.
– Maintain low-back contact; if it arches, reduce leg reach or keep knees higher.
– Breathe steadily—exhale as you rotate/crunch, inhale through the transition—then lower with control.
Bicycle Crunch Tips
‘- Set hips and knees to 90/90 with shins parallel to the floor before you start.
– Lightly place fingertips at your temples and keep elbows open and wide.
– Draw ribs down and gently posteriorly tilt the pelvis so your lower back stays in contact with the floor.
– Lift your head and shoulder blades so they clear the floor, keeping your neck long and gaze slightly up.
– Extend the moving leg only to about 30–45 degrees to maintain control and trunk stability.
– Rotate from the rib cage, bringing the opposite shoulder toward the knee and leading with the shoulder, not the elbow.
– Avoid pulling on your head; keep your fingertips light and elbows wide throughout.
– Maintain constant low-back contact; if it starts to arch, shorten your leg reach or keep your knees higher.
– Use a smooth, continuous “pedal” motion as you alternate sides, exhaling as you rotate/crunch and inhaling through the transition.
Bicycle Crunch Beginner Introduction
The bicycle crunch is a bodyweight core move performed on the floor that combines a curling action of the spine with a gentle twist through the upper body. It primarily works the abs and side abs, while the hip flexors and front thighs assist as the legs move through a cycling-style pattern. Deeper core muscles around the lower back and hips play a stabilizing role, helping the midsection stay steady as the legs reach and the chest turns.
During this exercise, the lower back rests softly into the ground with a slight tuck of the pelvis, and the shoulder blades hover off the mat so the effort centers in the trunk rather than the neck. Rotation comes from the rib cage gliding toward the opposite thigh as one leg extends and the other bends, creating a coordinated, alternating rhythm. Breathing flows with each repetition, supporting controlled, deliberate motion that highlights precise core control, smooth timing, and continuous abdominal tension rather than speed.