Bicycle Crunch
Alternating elbow-to-opposite-knee crunches with a cycling leg action — abs and obliques with a coordination element.
Equipmentnone
Musclesabsobliques
Setup
Lie on your back, hands lightly behind the ears, knees up at 90 degrees.
How to do it
- Bring one knee in while the opposite shoulder rotates toward it, extending the other leg.
- The shoulder blade lifts off the floor — reach with the shoulder, not the elbow.
- Extend the straight leg low but keep the lower back down.
- Smooth, deliberate pedaling — no yanking the head.
Common mistakes
- Pulling on the neck.
- Tiny elbow flaps with no torso rotation.
- Racing through reps with momentum.
Scale it
Easier: Keep the resting foot on the floor between reps.
Harder: Slow every rep with a one-second pause at each touch.