Exercise library · Core
Bicycle Crunch.
Dynamic crunch with rotation that targets the abs and obliques.
Also known as: Air Bike Crunch
BeginnerBodyweight
The numbers
Sets
3–4
Reps
8–15
Rest
45–75 s
The play-by-play
How to do it.
- Step 01
Lie on the back with hands behind the head
- Step 02
Lift the shoulders and bring the knees up
- Step 03
Rotate to bring an elbow toward the opposite knee
- Step 04
Extend the other leg out straight
- Step 05
Switch sides in a pedaling motion
- Step 06
Keep the lower back down throughout
What separates good from great
Pro cues.
Rotate from the torso, not the neck
Keep the movement controlled
Fully extend the straight leg
Common questions
Questions, answered.
- What is the Bicycle Crunch?
- Dynamic crunch with rotation that targets the abs and obliques.
- What muscles does the Bicycle Crunch work?
- The Bicycle Crunch primarily works your rectus abdominis and obliques.
- What equipment do I need for the Bicycle Crunch?
- None. The Bicycle Crunch is a bodyweight movement you can do without any equipment.
- How many sets and reps should I do for the Bicycle Crunch?
- A typical prescription for the Bicycle Crunch is 3–4 sets of 8–15 reps. Rest about 45–75 seconds between sets.
- Is the Bicycle Crunch good for beginners?
- Yes. The Bicycle Crunch is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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