How to do the Bicycle Crunch
Lie on your back with your hands lightly behind your head and legs raised, knees bent.
Bring your right elbow toward your left knee while straightening your right leg.
Switch sides in a controlled motion, as if pedaling.
Don't pull on your neck with your hands.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Bicycle Crunch doesn’t suit your gym or your joints.
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