Core · Isolation

Bicycle Crunch

An alternating crunch that brings elbow toward the opposite knee for the obliques.

MAIN MUSCLE
Abs, Obliques
ALSO WORKS
Hip flexors
EQUIPMENT
Bodyweight, Gym mat
LEVEL
Beginner
REPS
16-24
TEMPO
1-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Lie on your back with hands lightly behind the head and knees raised.

  2. Lift the shoulders off the floor.

  3. Rotate to bring one elbow toward the opposite knee while extending the other leg.

  4. Switch sides in a slow pedaling motion.

COMMON MISTAKES

  • Pulling on the neck; keep hands light and the chin slightly tucked.
  • Using hip flexors and momentum; curl the spine and move slowly.

TIPS

  • Exhale fully as you curl up to feel the abs contract harder.

QUESTIONS

Which muscles does Bicycle Crunch work?

The main muscle is Abs, Obliques. It also works Hip flexors.

How many reps should I do?

FORGE suggests 16-24 reps for Bicycle Crunch. The app adjusts sets and reps to your goal and level.

What can I do instead of Bicycle Crunch?

These train the same muscles: Crunch, Russian Twist, Dead Bug.