Bicycle Crunch

• CATEGORY

  Core

  Bodyweight

  Conditioning

• EQUIPMENT NEEDED

  Mat (optional)

• LEVEL

  All Levels

OVERVIEW

Bicycle Crunches are a dynamic core movement that target the rectus abdominis and obliques through rotational motion and alternating leg movement. This bodyweight exercise enhances core strength, coordination, and endurance while training the entire abdominal region. Perfect for circuits, core finishers, or standalone ab routines.

---

MUSCLES WORKED

PRIMARY:

• Rectus abdominis

• Obliques

SECONDARY:

• Hip flexors

• Transverse abdominis

• Lower abdominals

---

STEP-BY-STEP INSTRUCTIONS

1. Lie flat on your back with your hands behind your head, elbows wide, and legs lifted to tabletop position.

2. Engage your core and lift your shoulders slightly off the ground.

3. Extend your right leg while simultaneously rotating your torso to bring your right elbow toward your left knee.

4. Switch sides, extending your left leg and rotating to bring your left elbow toward your right knee.

5. Continue alternating sides in a slow, controlled manner, maintaining tension in your core throughout.

---

BENEFITS

• Builds strength and endurance in the entire core

• Improves rotational stability and trunk control

• No equipment needed-great for travel or home workouts

• Boosts coordination and motor control through alternating limb movement

• Scales easily with tempo changes or higher reps

---

COACHING CUES

• Keep your lower back pressed into the floor-avoid arching

• Lead with your shoulder, not your elbow, for true rotation

• Keep the movement slow and deliberate to maximize muscle engagement

• Exhale as you twist and bring elbow to knee

• Don’t pull on your neck, let the core do the work