Bicycle Crunches: How to Do It, Muscles Worked & Benefits
Animated demoBicycle crunches combine a crunch with a twist and a cycling leg motion. They work the six-pack muscle and the obliques at the same time and are often ranked among the most effective ab exercises.
What is the bicycle crunches?
Bicycle crunches combine a crunch with a twist and a cycling leg motion. They work the six-pack muscle and the obliques at the same time and are often ranked among the most effective ab exercises.
The bicycle crunches is beginner-friendly and a compound movement. Compound exercises use several joints and muscle groups at once, so they let you move more weight, burn more energy and build functional strength in less time. You can do it at home with no or minimal equipment, which makes it easy to fit into almost any routine.
Muscles worked
The main muscles trained by the bicycle crunches are the abs.
Abs (primary)
The abdominals include the rectus abdominis (the 'six-pack' muscle) and the deeper transverse abdominis. They flex the spine, brace the trunk and protect the lower back during lifting. Visible abs depend mostly on body-fat level, but strong abs improve posture and performance in almost every exercise.
How to do the bicycle crunches: step by step
- Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.
- Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.
- Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.
- Go back to the initial position as you breathe in.
- Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
- Continue alternating in this manner until all of the recommended repetitions for each side have been completed.
Coach’s note: Practice the first sessions with a light load or an easier variation. Perfect technique first, then add reps, then add weight.
Benefits of the bicycle crunches
- Works the abs and obliques together
- Trains coordination
- No equipment
- Fits well into ab circuits
Like all resistance training, the bicycle crunches also contributes to the general health benefits of strength work: stronger bones, better blood-sugar control, improved mood and a higher resting metabolism over time. The U.S. Physical Activity Guidelines recommend muscle-strengthening activities for all major muscle groups on two or more days per week for adults.
Common mistakes to avoid
- Pulling the head with the hands
- Going too fast
- Elbow moving but shoulders not rotating
- Lower back lifting off the floor
Most of these mistakes happen when the weight is too heavy or when you rush. Film one set from the side with your phone. It is the fastest way to spot form problems without a coach.
Form tips from a trainer
- Bring the opposite shoulder toward the knee
- Fully extend the other leg
- Move slowly: 2 seconds per side
- Keep the lower back pressed into the floor
How to breathe
Breathe in while the weight returns to the start position and breathe out as you pull. Keep your ribs down and your core tight so your back stays in a neutral position.
Sets and reps by fitness level
| Level | Sets × reps | Rest | Frequency |
|---|---|---|---|
| Beginner | 3 × 10 per side | 60–90 sec | 2× per week |
| Intermediate | 3 × 15 per side | 60–120 sec | 2× per week |
| Advanced | 4 × 20 per side | 90–180 sec | 2–3× per week |
Choose a load or variation where the last 1–3 reps of each set feel hard but your form stays clean. When you can do the top of the rep range for every set, make it harder: add weight, add reps, slow the tempo or move to a harder variation. This is called progressive overload, and it is the main driver of strength and muscle gains.
Easier and harder variations
Make it easier
- Slow bicycles with feet higher
Make it harder
- Slower tempo
- Longer sets
Bicycle Crunches for men and women
The technique of the bicycle crunches is the same for men and women. The difference is in programming. Men often aim for more upper-body size and use heavier loads with lower reps, while many women prefer more lower-body and glute volume and moderate loads with higher reps. Both approaches work. Muscle responds to effort and progressive overload regardless of gender, and women typically recover a little faster between sets.
You will find this exercise in these HelloMyTrainer programs:
- Advanced Home Workout for Men (Push / Pull / Legs + Conditioning)
- Women's Intermediate Home Workout (Glutes, Toning & Strength)
Safety tips
- Warm up for 5–10 minutes before your first working set: light cardio plus a few easy reps.
- Stop immediately if you feel sharp, stabbing or joint pain. Muscle burn is normal; pain is not.
- If you have an injury, are pregnant, or have a heart, blood-pressure or joint condition, ask your doctor or a physical therapist before doing this exercise.
- Make sure benches, chairs, steps and bars are stable and can hold your weight.
Frequently asked questions
What muscles does the bicycle crunches work?
The bicycle crunches mainly works the abs.
Is the bicycle crunches good for beginners?
Yes. It is a beginner-friendly exercise. Start with the beginner sets and reps above and focus on clean technique.
How many sets and reps of the bicycle crunches should I do?
Beginners: 3 × 10 per side. Intermediate: 3 × 15 per side. Advanced: 4 × 20 per side. Train each muscle group about twice per week.
Can I do the bicycle crunches at home?
Yes, it needs little or no equipment.
How often should I train with the bicycle crunches?
Two to three times per week is ideal for most people, with at least 48 hours between hard sessions for the same muscle group.
Related exercises
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The reverse crunch curls your hips up toward your ribs instead of lifting your shoulders.
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