Bicycle crunch

Exercise overview

Primary muscle group: Core

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 42

Description: Lie supine (on your back) with your legs straight. Place your hands behind your head. Raise your feet and upper back a little off the floor. Press your lower back to the ground. Slowly start raising your knees, one at a time, toward your chest in a cycling motion. Touch your left elbow to your right knee, and your right elbow to your left knee. Keep repeating.

Exercise ID: 00036

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Engage Your Core: The bicycle crunch is designed to target your abs, so make sure to keep your core tightly engaged throughout the movement. This ensures that you get the maximum benefit from the exercise.
Slow and Controlled Movements: Avoid rushing through the reps. Performing the exercise slowly and with control helps to properly engage the abdominal muscles and reduces the risk of injury.
Proper Breathing: Breathe out when you crunch in and breathe in when you return to the starting position. Proper breathing ensures you get the oxygen you need and can help increase the effectiveness of each rep.
Keep Your Lower Back Pressed to the Ground: This helps in maintaining proper form and reducing strain on the lower back. If your lower back lifts off the ground, it can lead to improper form and potential injury.
Don’t Pull on Your Neck: Place your hands behind your head lightly, and avoid pulling on your neck as you crunch. This helps prevent neck strain and keeps the focus on your abdominal muscles.
Full Range of Motion: Bring your elbow to the opposite knee as far as comfortable. This helps in fully activating the oblique muscles and getting the most out of each rep.
Consistency Over Speed: Concentrate on quality repetitions rather than the number of repetitions. It's better to do fewer high-quality reps than many poorly executed ones.
Alternate Sides Evenly: Make sure to rotate evenly between sides to maintain balance and ensure both sides of your obliques are worked equally.
Warm-Up First: To prevent injury and to ensure that your muscles are prepared for the exercise, do a proper warm-up before starting your bicycle crunches.
Stretching: After your workout, perform a few stretches focusing on the abdominal and oblique muscles to improve flexibility and aid in recovery.

Exercise overview

Exercise tips and tricks

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