Bicycle Crunches
Bicycle crunches are a bodyweight ab exercise targeting the abs and obliques through a combined crunch and rotation movement. The pedaling action adds dynamic engagement to both the upper and lower abdominal regions.
How to do it
- Lie flat on your back with your hands lightly placed behind your head and knees bent.
- Lift your shoulders off the ground and raise your knees to a 90-degree angle.
- Extend your right leg while simultaneously rotating your torso to bring your right elbow toward your left knee.
- Switch sides, extending the left leg and bringing the left elbow toward the right knee.
- Continue alternating in a smooth pedaling motion for the desired number of repetitions.
Form cues
- Keep your lower back pressed gently into the floor.
- Lift your shoulder blades rather than pulling on your neck.
- Move in a slow, controlled pedaling motion.
- Breathe steadily throughout every repetition.
Breathing: Exhale as you twist and bring your elbow toward your knee, and inhale as you switch sides.
Common mistakes
- Pulling on the neck with hands can cause neck strain instead of working the core.
- Rushing through the movement reduces muscle time under tension and wastes momentum.
- Arching the lower back away from the floor can place unnecessary stress on the spine.
Muscles worked
Primary: abs. Secondary: obliques, hip flexors.
Suggested sets & reps
Get fitter
3 sets x 12 reps per side, rest 60 s
Lose weight
3 sets x 15-20 reps per side, rest 45 s
Build muscle
3 sets x 10-15 reps per side, rest 60 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you have neck or lower back discomfort, ease off, reduce your range of motion, or choose a gentler core 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
Should my feet touch the floor between reps?
Keeping your feet hovering off the floor increases the challenge, but resting them lightly on the ground between reps is fine if you are a beginner.
Why do I feel this in my hip flexors?
Feeling it in your hips often happens if you lift your legs too high or lack core endurance. Focus on lowering your legs slightly and moving slower.
How often can I do bicycle crunches?
You can safely perform them 2 to 3 times per week, allowing your core muscles time to recover between sessions.