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Abs · Intermediate

Bicycle Crunch

Rotational floor crunch for abs, obliques, and hip-flexor coordination.

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Bicycle Crunch demonstration

Exercise overview

Training details

AbsObliquesHip Flexors

Equipment

Bodyweight

Sets × reps

3 × 15 / side

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your back with hands lightly behind the head.
  2. 02Lift the shoulders and bring knees above the hips.
  3. 03Rotate one shoulder toward the opposite knee while extending the other leg.
  4. 04Switch sides smoothly without pulling on the neck.
  5. 05Keep the lower back controlled throughout the set.

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Variations

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

Harder progressionBicycle Crunch Straight LegRelated variationBand Bicycle Crunch

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Alternatives

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

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

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