Bicycle Crunch
Trunk flexion, bodyweight, abdominals and obliques
The bicycle crunch is done lying on the back, turning one elbow toward the opposite knee while the other leg straightens, as if pedaling. It trains the abdominals and obliques, with the hip flexors moving the legs. It suits anyone who wants a stronger trunk and needs no equipment.
Setting up
- Lie on the back with the hands lightly behind the head and the elbows wide.
- Lift the shoulders off the floor and bring the knees up over the hips.
- Press the lower back gently into the floor.
How to do a bicycle crunch
- Bring the right knee toward the chest and straighten the left leg out long above the floor.
- At the same time turn the upper body so the left elbow moves toward the right knee.
- Pause for a moment with the shoulder turned toward the knee.
- Switch sides, pulling in the left knee and turning the right elbow toward it.
- Keep alternating at a slow, steady pace.
Breathing. Breathe out each time you turn toward a knee and breathe in as you pass through the middle.
Muscles worked
- Mainly
- Abdominals and obliques
- Also
- Hip flexors
Common mistakes
- Pulling on the neck with the hands. The hands only cradle the head, so lift from the belly and keep the elbows wide.
- Moving only the elbows, not the shoulders. Flapping elbows skip the obliques, so turn the whole shoulder toward the knee.
- Racing through the reps. Speed turns it into a swing, so pause for a moment on each side.
- Lower back arching off the floor. The belly has lost the position, so keep the straight leg higher off the floor.
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