Abs
Bicycle Crunch
The Bicycle Crunch is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: obliques 50%, upper abs 14% and lower abs 13%.
How to do it
- Lie on your back with the fingertips beside the head and the knees raised over the hips.
- Curl the shoulders off the floor and hold them there.
- Straighten one leg forward while pulling the other knee in.
- Rotate the torso to bring the opposite elbow toward the bent knee.
- Switch sides in a slow, pedalling rhythm, alternating each rep.
Tips
- Turn from the ribs, so the shoulder moves toward the knee, not just the elbow.
- Go slow: a controlled rotation works the obliques more than speed does.
Common mistakes
- Flapping the elbows while the torso stays still.
- Pulling on the head with the hands.
- Letting the lower back arch as the leg straightens.
Muscles worked by the Bicycle Crunch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Elbow to opposite knee adds rotation and hip flexion. Bending or twisting the trunk to one side is lateral flexion led by the obliques, with rectus abdominis assisting and quadratus lumborum working from deep.
Bicycle Crunch alternatives
Same equipment
Different equipment
Make it harder
Frequently asked questions
What muscles does the Bicycle Crunch work?
Mainly the obliques. The upper abs and lower abs assist.
Is the Bicycle Crunch good for beginners?
Yes. The Bicycle Crunch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Bicycle Crunch?
For example the Oblique V-Up, Heel Tap and Heel Touch. They train mostly the same muscles.
How do you make the Bicycle Crunch harder?
Add weight or reps, or move on to the Oblique V-Up and Cable Side Crunch.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.