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Bicycle Crunch

Alternating elbow-to-knee rotation that trains the obliques and rectus abdominis together.

BeginnerBodyweight3 × 20 (10 per side)
Bicycle Crunch demonstration thumbnail — How To Do A Bicycle Crunch | The Right Way | Well+Good
ObliquesBodyweight

Bicycle Crunch

Demo · Well+Good

Verified Bicycle Crunch demonstration by Well+Good. Click to play.

How to do the Bicycle Crunch

  1. 1Lower back pressed down
  2. 2Rotate the shoulder, not just the elbow
  3. 3Fully extend the other leg
  4. 4Slow and controlled

Benefits of the Bicycle Crunch

  • Builds strength and size in the obliques through a full, controlled range of motion
  • Also trains abs as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services