Alternating elbow-to-knee crunch. Targets obliques and rectus abdominis. Targets the core with no equipment required. Can be done anywhere — at home, in a park, or at the gym. Builds body control and functional fitness.
How to Do Bicycle Crunch: Step by Step
Lie on back, hands behind head
Bring opposite elbow to opposite knee
Extend the other leg straight
Alternate sides in pedaling motion
Common Mistakes to Avoid
Pulling on neck
Moving too fast without control
Not fully extending the straight leg
Bicycle Crunch Tips
Start with bodyweight or light weight to master the form before progressing
Focus on the mind-muscle connection — think about the target muscle working
Control both the lifting and lowering phases for maximum muscle activation
Use a tempo of 2 seconds up, 1 second pause, 2 seconds down for best results