Overview
Research has shown the bicycle crunch to be one of the highest rectus abdominis and oblique activating exercises. Combining rotation with flexion targets the entire core.
Muscles Trained
Primary core
Secondary
ObliquesHip Flexors
Step-by-Step Instructions
- 1
Lie on your back, hands lightly behind the head, legs lifted.
- 2
Draw one knee toward the chest while rotating the opposite elbow toward it.
- 3
Simultaneously straighten the other leg.
- 4
Alternate sides in a pedalling motion.
- 5
Keep the movement slow and deliberate.
Benefits
- ✓
Highest EMG-tested ab activation of any bodyweight movement
- ✓
Works both the rectus abdominis and obliques simultaneously
- ✓
No equipment required
Form Tips
- →
Slow reps beat fast, sloppy ones every time
- →
Don't pull the neck — rotate from the torso
Watch Video Tutorial
Search YouTube for demonstration