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Last updated February 2, 2026
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abs
Bicycle Crunch
Lie flat with hands behind your head. Bring one knee in while twisting to touch it with the opposite elbow. Extend the other leg fully. Alternate sides in a pedaling motion.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
abs
Secondary
side abs / obliques
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Alternate
Posture
Lying
Tracking parameters
repsweight
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 with your knees bent and feet flat on the floor.
- Place your hands behind your head, keeping your elbows wide.
- Step 2Lift Your Shoulders
- Engage your core and lift your shoulders off the mat while keeping your lower back pressed into the floor.
- This is your starting position.
- Step 3Move Your Legs
- Raise your legs so that your knees are above your hips and your shins are parallel to the floor.
- Keep your feet together.
- Step 4Perform the Crunch
- Bring your right elbow towards your left knee while straightening your right leg out at a 45-degree angle.
- Focus on using your core to lift and twist, rather than pulling on your neck.
- Step 5Switch Sides
- Return to the starting position and then switch sides, bringing your left elbow towards your right knee.
- Continue alternating sides in a controlled manner.
- Step 6Maintain Form
- Keep your movements slow and controlled, ensuring your lower back stays pressed into the mat.
- Avoid pulling on your head or neck with your hands.
- Step 7Finish the Exercise
- After completing your desired number of repetitions, gently lower your shoulders back to the mat.
- Relax and take a moment before getting up.