Muscles worked
Abs, obliques, hip flexors.
Why bicycle crunches works
The rotation from elbow to opposite knee specifically trains the obliques' role in twisting the torso, a movement most standard crunches don't touch at all. Combining that rotation with the pedalling leg motion is why electromyography studies on ab exercises consistently rank it among the highest for oblique activation.
How to do bicycle crunches
- Lie on your back, hands lightly behind your head, knees up.
- Lift your shoulder blades off the floor.
- Bring one elbow toward the opposite knee while extending the other leg.
- Switch sides in a smooth pedalling motion.
- Keep the movement controlled, not rushed.
Form tips
- Rotate from your ribcage, not your arms.
- Keep your lower back pressed gently into the floor.
- Go slow for more control and tension.
Common mistakes
- Pulling on the neck.
- Rushing and using momentum.
- Letting the lower back arch up.
Who should modify or avoid this
The neck is the most common failure point — if you feel strain there rather than in your abs, you're likely pulling with your hands. Rest your fingertips lightly behind your head instead, and let your abs (not your arms) lift your shoulders. Those with neck issues may prefer a standing variation instead.
Sets and reps
3 sets of 15–20 reps per side.
Variations & progressions
- Easier: slower pace, smaller range.
- Harder: pause at each twist.
- Keep legs lower (closer to the floor) for more challenge.
Looking for a full routine? Try our beginner bodyweight workout.