Bicycle Crunch

A cross-body pedalling motion that combines flexion and rotation: it works the rectus abdominis and obliques.

• Isolation
• Bodyweight
• Beginner

How to do it

• Bring your elbow to the opposite knee, alternating
• Extend your free leg well
• A controlled movement, without pulling on your neck

Sets, reps and tempo

Ranges: 8–15 reps or 20–45 s under tension · 1–2 RIR

Tempo: Slow, controlled movement; no momentum and no bouncing

Common mistakes

• Going at full speed without control
• Pulling on your head with your hands

Muscles worked

Primary

• Core / abs

Alternatives

• Cross-Body Crunch (obliques)
• Hanging Leg Raise