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All exercises

Bicycle crunch

Beginner

Bicycle crunch is a isolation bodyweight exercise for the abs, also working the quads.

What it works

Primary muscle

Abs

Also works

Quads

Equipment
Bodyweight
Movement
Core
Type
Isolation
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Lie flat on your back with your hands placed behind your head.
  2. 2Lift your legs off the ground and bend your knees at a 90-degree angle.
  3. 3Bring your right elbow towards your left knee while simultaneously straightening your right leg.
  4. 4Return to the starting position and repeat the movement on the opposite side, bringing your left elbow towards your right knee while straightening your left leg.
  5. 5Continue alternating sides in a pedaling motion for the desired number of repetitions.

What to do instead

  • Crunch floorBodyweight
  • Curl-upBodyweight
  • Frog crunchBodyweight
  • Knee touch crunchBodyweight
  • Lying leg-hip raiseBodyweight
  • Cable reverse crunchCable

Easier variations

  • Seated side crunch (wall)Bodyweight

Harder variations

  • Band alternating v-upResistance band
  • Band bicycle crunchResistance band
  • Band v-upResistance band
  • Cable reverse crunchCable
Logged today · 1 min restBicycle crunch

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