Bicycle Crunch

Learn how to do Bicycle Crunch with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Abs ObliquesAbsHip Flexors No equipment

Bicycle Crunch is a No equipment exercise that primarily targets the Abs, with secondary activation of the Obliques, Abs, Hip Flexors. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Bicycle Crunch

A dynamic core exercise where you alternate bringing opposite elbow to knee, mimicking a pedaling motion, to target the abs and obliques.


Instructions:


  • Lie on your back with your hands lightly supporting your head and elbows wide.

  • Lift your shoulders off the mat and bring your knees toward your chest.

  • Extend one leg while rotating your torso to bring the opposite elbow toward the bent knee.

  • Switch sides in a pedaling motion, keeping your core engaged.

  • Continue alternating sides in a controlled manner.


Common mistakes:


  • Pulling on the neck instead of using the abs

  • Rushing the movement and losing form

  • Letting the lower back lift off the floor

  • Not fully extending the legs

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Muscles & equipment

Primary muscleAbsSecondary muscleObliques
EquipmentNo equipment

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Bicycle Crunch

Type
No equipment exercise
Primary muscle
Abs
Secondary muscles
Obliques, Abs, Hip Flexors
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

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MET 6.5

Bear Crawl

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Bear Crawl – Low Knees
MET 5.5

Bear Crawl – Low Knees

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Bird Dog – Elbow to Knee
MET 3

Bird Dog – Elbow to Knee

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Bottoms Up
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Bottoms Up

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FAQ: Bicycle Crunch

What muscles does Bicycle Crunch work?

Bicycle Crunch primarily targets the Abs, with secondary engagement of the Obliques, Abs, Hip Flexors.

How do you do Bicycle Crunch correctly?

A dynamic core exercise where you alternate bringing opposite elbow to knee, mimicking a pedaling motion, to target the abs and obliques. Instructions:

Is Bicycle Crunch good for beginners?

Bicycle Crunch has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Bicycle Crunch?

Bicycle Crunch requires: No equipment.

What are the benefits of Bicycle Crunch?

Bicycle Crunch strengthens the Abs, engages the Obliques and Abs and Hip Flexors, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Bicycle Crunch?

Similar exercises to Bicycle Crunch include Decline Crunch, Dumbbell Russian Twist, Dumbbell Turkish Get-Up, Dumbbell Weighted Crunch. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Bicycle Crunch better than Decline Crunch?

Both Bicycle Crunch and Decline Crunch target the Abs. Bicycle Crunch uses No equipment, while Decline Crunch offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Decline Crunch
MET 4

Decline Crunch

  • Bench
Dumbbell Russian Twist
MET 4

Dumbbell Russian Twist

  • Dumbbells
Dumbbell Turkish Get-Up
MET 5

Dumbbell Turkish Get-Up

  • Dumbbells
Dumbbell Weighted Crunch
MET 4

Dumbbell Weighted Crunch

  • Dumbbells
Dumbbell Windmill
MET 4

Dumbbell Windmill

  • Dumbbells

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