Muscles worked
What the bicycle crunch trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Lie on your back. Lie face up on a mat with your knees bent and feet flat. Press your lower back gently into the floor so there is no gap under it.
- 02
Hands behind your head. Rest your fingertips lightly behind your ears with your elbows pointing out. Your hands support your head; they do not pull it.
- 03
Lift your shoulders. Curl your head and shoulder blades a few inches off the floor, keeping a fist's space between your chin and chest.
- 04
Legs to tabletop. Raise both legs so your knees are over your hips and bent to about 90 degrees. Keep your lower back on the floor.
Step by step
How to do the bicycle crunch
- 01
Pull one knee in. Draw your right knee toward your chest while you straighten your left leg out about 45 degrees off the floor, a little higher if your back starts to arch.
- 02
Rotate toward it. Turn your ribcage so your left shoulder moves toward your right knee. The elbow follows the shoulder; it does not need to touch the knee.
- 03
Pause. Hold the twist for a moment and feel the side of your waist tighten. Breathe out as you rotate.
- 04
Switch sides. Rotate back through the middle without dropping your shoulders, then bring the left knee in and turn your right shoulder toward it as the right leg extends.
- 05
Keep pedaling. Alternate sides at a slow, steady pace. Each twist counts as one rep for that side, so 10 per side is 20 twists in total.
Cues to say in your head
- Low back stays down
- Shoulder to knee
- Hands light, elbows wide
- Slow pedal, full twist
- Exhale as you turn
Fix these first
Common mistakes
Pulling on your head
Keep your fingertips light and your elbows wide. If your neck aches, let your hands just touch your head or cross your arms over your chest.
Only moving the elbows
Turn your ribcage and shoulder toward the knee. Flapping the elbow across your face looks like a twist but takes most of the work off the obliques.
Pedaling too fast
Slow down so each side gets a real twist and a brief pause. Speed turns it into momentum and leg swinging.
Lower back arching off the floor
Raise the extended leg higher until your back stays down. Lower it gradually as your core gets stronger.
Dropping your shoulders between reps
Keep your shoulder blades off the floor for the whole set so your abs never switch off.
Stay safe
Bicycle crunches load the neck and lower back if form slips, so stop the set when you can no longer keep your lower back on the floor or your hands start pulling on your head. Rest and lower the reps rather than grinding through with momentum. Stop and talk to a doctor or physical therapist if you feel sharp back pain, pain that runs down a leg, or neck pain that lingers after training.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Technique | 2 to 3 | 8 to 10 per side | 40–50% 1RM | 45 to 60 sec |
| Muscle | 3 to 4 | 12 to 15 per side | 60–70% 1RM | 45 to 90 sec |
| Endurance | 2 to 3 | 20 to 30 per side | 50–60% 1RM | 30 to 60 sec |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Muscle sets
129–151lb
3 to 4 sets of 12 to 15 per side reps, 45 to 90 sec rest. Controlled tempo and full rotation. Add reps or slow the pace as it gets easy.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Bicycle Crunch questions
What muscles do bicycle crunches work?
Bicycle crunches mainly work the rectus abdominis, your six pack muscle, and the internal and external obliques at the sides of your waist. Your hip flexors also work to hold your legs up and pull each knee in.
How do you do a bicycle crunch with good form?
Keep your lower back pressed into the floor, your hands light behind your head, and your shoulders off the mat the whole time. Rotate your shoulder, not just your elbow, toward the opposite knee and move slowly enough to pause on each side.
How many bicycle crunches should I do?
Two to four sets of 10 to 20 per side works well for most people. Stop each set when your back starts to lift or you speed up to keep going.
Why does my neck hurt when I do bicycle crunches?
Usually because your hands are pulling your head forward. Keep your fingertips light, elbows wide and a fist's space under your chin, or cross your arms over your chest instead.
Are bicycle crunches bad for your lower back?
Not when your lower back stays on the floor. If it arches, raise your extended leg higher or slow down; if you have back pain, check with a physical therapist first.
Do bicycle crunches burn belly fat?
No exercise burns fat from one spot. Bicycle crunches strengthen your abs and obliques, while losing belly fat comes from your overall diet and activity.
Train in Protocol
Log your bicycle crunch by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.