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Bicycle Crunches

Bicycle Crunches trains 2 of the 18 muscle groups Full Coverage tracks: Abs 70%, Obliques 60%.

Accessory Level: Beginner Bodyweight Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Bicycle Crunches - Start position
Start position
Bicycle Crunches - Finish position
Finish position

How to do it

  1. Lie on your back with your hands beside your head and legs raised, knees bent to 90 degrees.
  2. Curl your shoulder blades off the floor.
  3. Bring one knee toward your chest while rotating the opposite shoulder toward it.
  4. Switch sides in one smooth, controlled motion.
  5. Slow beats fast here. Your elbow does not need to touch your knee - the rotation is the point.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Cable Crunch, it loads Obliques 30 points higher, Abs 20 points lower. It needs Bodyweight where the other uses Cable machine. Compared with the Lying Windshield Wipers, it loads Obliques 20 points lower.

Other ways to train this

Other exercises for the Abs

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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