Bicycle Crunch
Bicycle crunches combine spinal flexion with rotation to target both the rectus abdominis and obliques. EMG studies consistently rank them among the top ab exercises for activation.
How to Perform
Lie on your back with hands behind your head and legs elevated.
Bring one knee toward your chest while simultaneously rotating to touch the opposite elbow to it.
Extend the other leg straight out, keeping it off the ground.
Alternate sides in a smooth pedaling motion.
Move slowly and deliberately — each rep should take 2-3 seconds.
Common Mistakes to Avoid
Pulling on the neck with your hands.
Moving too fast and using momentum instead of control.
Not rotating enough — your shoulder blade should come off the ground.
Muscle Activation
Variations
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