Kysero
Try for free

Abs · Intermediate

Bicycle Crunch Straight Leg

Long-lever bicycle crunch alternating a straight-leg raise with opposite-side trunk rotation for the abs, obliques, and hip flexors.

View instructionsAll exercises
Back to all exercises
Bicycle Crunch Straight Leg demonstration

Exercise overview

Training details

AbsObliquesHip Flexors

Equipment

Bodyweight

Sets × reps

3 × 12 / side

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your back with both legs straight and your fingertips resting lightly behind your head.
  2. 02Brace your abdominals and lift your head and shoulder blades without pulling on your neck.
  3. 03Raise one straight leg as you rotate the opposite shoulder toward it.
  4. 04Switch sides smoothly, lowering the first leg as the other leg rises.
  5. 05Continue alternating while keeping your lower back controlled and both legs long.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBicycle CrunchRelated variationBand Bicycle Crunch

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCurl-UpComparable substituteAlternating Cross-Body V-UpComparable substituteBand Anchored Reverse Crunch

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder