Bicycle Crunch: How-to, Tips & More
The Bicycle Crunch is a beginner isolation exercise for your abs. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Besides the abs, it also works your obliques, so it fits well in a session that trains those muscles together.
Muscles worked
Abs
Primary
Obliques
Secondary
How to do the Bicycle Crunch
- Lie on your back with your hands behind your head and your legs raised.
- Bring one elbow toward the opposite knee while the other leg straightens.
- Switch sides in a pedaling motion.
- Keep your lower back pressed into the floor.
Bicycle Crunch tips
- Slow and controlled beats fast and sloppy.
- Count each side as one rep.
Sets and reps
Most lifters do well with 20 to 40 reps per set, and 20 to 40 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Isolation
Bicycle Crunch alternatives
More abs exercises
Ab Wheel Rollout
Ab wheel
Barbell Rollout
Barbell
Bird Dog
Bodyweight
Cable Crunch
Cable machine
Cobra Stretch
Bodyweight
Dead Bug
Bodyweight
Frequently asked questions
What muscles does the Bicycle Crunch work?
The Bicycle Crunch mainly works your abs, with help from your obliques.
How many sets and reps should I do?
A good starting point is 20 to 40 reps per set, and many lifters get the best results between 20 to 40 reps. Use a weight that leaves one or two reps in reserve.
Is the Bicycle Crunch good for beginners?
Yes. The Bicycle Crunch is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Bicycle Crunch?
You need bodyweight.
Add Bicycle Crunch to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon