Bicycle Crunch
Learn how to perform Bicycle Crunch, a Core exercise, with setup, breathing and common mistakes.
Bicycle Crunch · Preview
Setup
Lie on your back with your knees lifted and your hands lightly behind your head. Keep your lower back on the floor and brace your core so your torso, not your neck, is ready to move.
Start phase
Slowly bring one elbow toward the opposite knee. Do not pull with your elbow; rotate your ribs so your obliques and core tighten together.
End phase
Return slowly to center, then switch sides. Do not swing your legs, and keep bracing through your core so your lower back stays down.
Target muscles
Focus on rotating your torso rather than pulling your knee in to increase oblique engagement. If you cannot feel your obliques, cut your speed in half.
Common mistakes
Pulling on your neck or swinging your legs with momentum increases strain on your neck and back. Slow down and keep your back down while prioritizing torso rotation.
Breathing
Exhale as you twist and inhale as you return to center. A long exhale helps you feel your core tighten more deeply.
Coach tip
Your elbow and knee do not have to touch. If your back stays down and your obliques clearly engage, it is a good rep.
