Bicycle Crunch
Expert Advice
Keep your elbows wide and focus on rotating your torso rather than simply moving your elbows.
How-to-do Steps
- Lie flat on your back with your hands behind your head and knees bent.
- Lift your shoulders off the ground and bring your right elbow towards your left knee while extending the right leg.
- Switch sides by bringing your left elbow towards your right knee while extending the left leg.
- Continue alternating sides in a cycling motion for the desired number of repetitions.
Track Bicycle Crunch in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Bicycle Crunch primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What does Bicycle Crunch work?
This exercise directly targets your abs through a focused isolation movement. It is one of the most popular abs exercises and requires no equipment at all.
Is Bicycle Crunch good for beginners?
Yes. Bicycle Crunch uses a simple movement pattern that does not require advanced coordination. It requires no equipment, so you can do it anywhere. Focus on controlled reps and good form before worrying about speed or volume.
How many sets and reps should I do for Bicycle Crunch?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Track your sets in the FitAI app to make sure you are progressing over time.
