Reps Only exercise

Bicycle Crunch form, muscles worked, and workout tracking

The bicycle crunch is a dynamic floor exercise that combines trunk flexion with rotation, driving the opposite elbow toward the rising knee to target the rectus abdominis and obliques in a single alternating pattern. Lifters use it for high-rep abdominal conditioning and oblique development because it trains flexion and rotation together without equipment, though its value depends on slow, deliberate execution rather than speed.

Bicycle Crunch illustration

How to do Bicycle Crunch

  1. 1Lie on your back with your hands lightly behind your ears, knees bent, and feet lifted off the floor.
  2. 2Curl your head and shoulder blades off the ground and press your lower back gently into the floor.
  3. 3Exhale as you rotate your torso, driving one elbow toward the opposite knee while extending the other leg out straight.
  4. 4Rotate from your trunk rather than pulling on your neck, and keep the extended leg from dropping so low that your lower back arches.
  5. 5Inhale as you switch sides in a smooth pedaling rhythm, counting each elbow-to-knee contact as one rep and keeping the tempo controlled.

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Track Bicycle Crunch in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.