How To Do Bicycle Crunch

Bicycle Crunch Exercise

Bicycle Crunch is a dynamic exercise for working the rectus abdominis, the serratus and oblique muscles.

There is secondary emphasis on the transverse abdominis.

Bicycle Crunch can be done as a warm up before performing back and leg exercises or as part of an interval program for conditioning.

Bicycle Crunch will develop flexibility and stability in your hips, trunk and lower back.

If you play golf, tennis and baseball, this exercise should be part of your rotation.

Bicycle Crunch How To

  • Lie on the floor with your knees bent at 90 degrees.
  • Raise your knees toward your chest; lift your shoulders off the floor. Clasp your hands behind your head.
  • As you extend your right leg, rotate your right elbow toward your left knee. Once your right elbow touches the left knee, extend the left knee while simultaneously rotating your left elbow toward the right knee which has returned to its bent starting position.
  • Repeat until you have completed the targeted number of reps or required period of time for the exercise.

Form and Technique

Always keep your shoulders and legs off the floor throughout the exercise to maintain constant tension of the abdominal muscles.

Focus on getting a contraction during the rotation of the trunk and a good stretch on the opposite side.

An effective program for Bicycle Crunch is to do several sets of 30 second intervals.

Variations: Air Bike, Mountain Climbers, Quadruped

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Bicycle Crunch