Exercise guide
Bicycle Crunch
The Bicycle Crunch combines a crunch, torso rotation, and alternating leg extension. The abdominals control the upper-body lift and side-to-side movement while the legs follow a pedaling pattern. No equipment is required beyond enough floor space.
Training context
What is the Bicycle Crunch?
Each repetition brings one side of the rib cage toward the opposite knee while the other leg extends. The exercise should involve torso rotation rather than simply moving an elbow across the body.
Speed can make the movement feel harder without improving control. Use a pace that allows both sides to complete the same range.
Technique overview
Rotate through the torso
Lie on your back with your hands lightly supporting the head and your shoulders raised. Bring one knee inward as you rotate the opposite side of your torso toward it, extending the other leg. Switch sides smoothly. Avoid pulling the neck or allowing the lower back to arch as the leg extends.
Treat this as an overview and use a range, pace, and setup you can control.