Bicycle Crunch Raised Legs

Lie on your back with legs raised off the ground. Alternate bringing each elbow to the opposite knee in a pedaling motion while keeping legs elevated throughout.

Quick facts

Difficulty: Moderate
Mechanic: Isolation
Force: Pull
Type: Strength
Injury Risk: Low
Hypertrophy: Medium
Calorie Burn: Low-Medium

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

side abs / obliquesabs

Secondary

deep abs / corehip flexors

Equipment & setup

What you need and how to position yourself before starting.

Equipment

body weight

Movement pattern

Alternate

Posture

Lying

Tracking parameters

reps

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Lie flat on your back on a mat.
- Place your hands lightly behind your head, elbows wide.
- Do not interlace fingers to avoid pulling on your neck.
Step 2Starting Position
- Raise both legs off the ground to approximately 45 degrees.
- Lift your shoulder blades off the floor by engaging your abs.
- Maintain a neutral neck — look at the ceiling, not your knees.
Step 3Execution
- Rotate your torso to bring your right elbow toward your left knee while extending the right leg.
- Immediately switch sides, bringing your left elbow toward your right knee.
- Keep legs elevated throughout — do not let feet touch the floor.
- Move in a controlled pedaling rhythm, fully rotating through each rep.
- Exhale as you crunch to each side.