Bicycle crunch
Log this in the trackerAn alternating crunch with rotation, working the obliques as well as the abs.
What it is
Lying on your back, you bring one knee in and turn the opposite shoulder toward it, alternating in a pedalling rhythm. The rotation adds the obliques to an ordinary crunch.
Muscles worked
Primary: Core, Obliques. Secondary: Hip flexors.
How to perform it
- Lie on your back, hands by your ears, legs lifted with the knees bent.
- Curl the shoulders off the floor and hold them there for the whole set.
- Bring one knee toward the chest while turning the opposite shoulder toward it.
- Switch sides smoothly, extending the other leg without letting it touch the floor.
Common form faults
- Racing through reps with the elbows flapping. Slow to a two-second cycle; the rotation should come from the ribs, not the arms.
- Lower back arching off the floor as the legs extend. Keep the extended leg higher, and only lower it as far as the back stays flat.
Programming
10 to 20 reps a side at a controlled tempo. Quality of rotation beats speed every time.
Plan your training
Variations & substitutions
Frequently asked questions
- Does the elbow need to touch the knee?
- No. Chasing the touch usually means yanking the neck. Turn the ribcage toward the knee and let the elbow end up where it does.
- Is it enough on its own for the core?
- It covers flexion and rotation, but a full core plan also needs anti-extension work such as planks and hollow holds.