Bicycle Crunch Advanced
The bicycle crunch advanced is a challenging version of the standard bicycle crunch performed with the legs held low and at a controlled, deliberate pace. Slowing the movement and keeping the legs lower increases the time under tension for the abs and obliques significantly.
How to do it
- Lie flat on your back with your hands behind your head and your legs fully extended, hovering just above the floor.
- Bring your right elbow toward your left knee while simultaneously extending your right leg straight out close to the floor.
- Reverse the movement, switching to the left elbow toward the right knee.
- Perform the movement at a slow, controlled tempo, pausing at each elbow-to-knee contact.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your lower back pressed firmly into the floor throughout the movement.
- Hover your extended leg just inches above the ground.
- Move at a slow and deliberate tempo to maximize time under tension.
- Pause briefly at the point of contact between your elbow and knee.
- Lift your shoulder blades off the mat, avoiding pulling on your neck.
Breathing: Exhale deeply as you twist and bring your elbow to your knee, and inhale smoothly as you switch sides.
Common mistakes
- Rushing through the repetitions, which uses momentum instead of core strength.
- Allowing the lower back to arch off the floor, potentially leading to lower back discomfort.
- Pulling on the neck with the hands, which can cause unnecessary neck strain.
- Keeping the legs too high in the air, which reduces the challenge for the lower abs.
Muscles worked
Primary: abs. Secondary: obliques, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 10–14 reps, rest 60 s
Lose weight
3–4 sets × 12–16 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp lower back pain, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why is my hip flexor hurting more than my abs?
Holding the legs very low can cause the hip flexors to take over. Try raising your hovering leg slightly higher to keep the focus on your abdominals.
How often can I do bicycle crunch advanced?
2 to 3 times per week is plenty for recovery, as this advanced variation places a high demand on the core muscles.
Can I do this if I have lower back discomfort?
If you feel discomfort in your lower back, ease off and switch to a regression like standard bicycle crunches where your legs stay higher or bent.