Bicycle crunch: how to do it, muscles worked and variations
Alternating flexion and rotation for coordinated abs and oblique work.
- Main muscles
- Rectus abdominis, Iliopsoas, Obliques
- Secondary muscles
- Quadriceps
- Equipment
- Bodyweight, BOSU balance trainer
- Variations
- 3
All 3 variations
Lying leg bicycle
Lying on your back with your head resting, the legs pedal in the air alternately: abs and hip flexor work without flexing the trunk.
Form. Lying with your arms by your sides and your lower back in contact with the floor, pedal in the air extending one leg while you draw in the other, at a controlled rhythm.
Common mistake. Arching the lower back as you extend, lowering the legs too much, holding your breath, or pedaling in jerks.
Bicycle crunch
Trunk flexion with alternating knees and controlled rotation, targeting the rectus abdominis and obliques.
Form. Bring your ribs and pelvis closer, rotate from the trunk and alternate without pulling on your neck. Keep the extended leg at a height you can control.
Common mistake. Pulling on your head, speeding up without real rotation, or letting the lower back arch.
BOSU bicycle crunch
Bicycle crunch performed on a BOSU, which adds an unstable surface and raises the demand to control the pelvis and trunk.
Form. Start with a small range, rotate your ribs toward the opposite knee and keep your pelvis stable on the support.
Common mistake. Pulling on your neck, rocking on the BOSU, or extending the leg so far that the lower back arches.
Other exercises for the same muscles
