Exercise Tutorial: Bicycle Crunch
Published: Jan 4th, 2021
Revised: March 17th, 2023
Table of Contents
What Is a Bicycle Crunch
The Bicycle Crunch is a popular exercise that not only engages the abdominals, but your legs as well! This exercise gets its name from its resemblance to riding a bike, but the Bicycle Crunch is even easier to learn!
How to Do a Bicycle Crunch
The Bicycle Crunch combines two separate movements together. One is the movement of your legs, and the other is the crunch itself. Your legs are performing the bicycle movement, and your upper body is completing the crunch. Follow these simple steps to learn how to do a Bicycle Crunch by combining these movements:
Lie down on your back on the floor with your legs extended on the floor. The palms of your hands will come to the base of the skull and remain here throughout the exercise.
Bring your knees to a table top position. This means that both legs are pressed together and bent at the knee so that the shins are perpendicular to the Femur/thigh.
When you are ready, brace the core and begin to perform a crunch. As you initiate this movement, simultaneously extend the right leg out. Your right elbow will come across the body to touch the left knee.
Once you have touched your right elbow to the left knee, return to the starting position by re-bending the right leg and then extending the left leg, and retracting the right elbow, and bringing the left elbow forwards. You have now learned how to perform the Bicycle Crunch!
Keep alternating between touching your right elbow to the left knee and the left elbow to the right knee. Remember that the Bicycle Crunch is one fluid movement, so you are immediately transitioning to the remaining side as you retract from the current one.
Bicycle Crunch Form
Bicycle Crunch form is easy to master. When performing the Bicycle Crunch, remember to,
Brace the core throughout the movement.
Never let your feet make contact with the floor once you have started the exercise.
Don’t lead the crunch with your neck, lead with your shoulder.
The extended leg should come straight out in front of the body.
Try to keep the hips as stable and straight as possible, it can be easy to let them twist around, especially at high intensities.
Bicycle Crunch Benefits
The Bicycle Crunch has many benefits, especially when it is a consistent part of your exercise routine! Some Bicycle Crunch benefits include,
Increase core strength and stability.
Activates both the Rectus Abdominis and the Obliques.
Tones the legs.
Can improve posture .
Burns calories.
Can increase muscular endurance .
Bicycle Crunch Muscles Worked
The Bicycle Crunch engages many muscles in the abdomen and the legs. The muscles that are worked include the Rectus Abdominis, Transverse Abdominis, External Oblique, Internal Oblique, Sartorius, Tensor Fasciae Latae, Rectus Femoris, Iliacus, Psoas Major and Adductor Longus.
Bicycle Crunch Variations
The Bicycle Crunch exercise itself has its own variations. Keep reading below to learn more about each Bicycle Crunch variation.
Modified Bicycle Crunch
Standing Bicycle Crunch
Alternating V-Sit
Weighted Bicycle Crunch
Modified Bicycle Crunch
If you cannot keep your feet elevated in the air, you can try the modified Bicycle Crunch. This variation allows the user to begin with both heels making contact with the floor, and your toes pointed in the air. You are allowed to maintain contact with the ground as you alternate raising each knee towards the elbow. This can be a great alternative for those with little hip strength.
Standing Bicycle Crunch
If you cannot get down on the ground easily, (this is common for the elderly) you can try the standing Bicycle Crunch. In this variation, you will remain standing and bring one knee up to the chest at a time. As you bring your knee towards the chest, you will bring both elbows down to knee height. In-between each ‘crunch’ you will elevate both arms above the head.
Alternating V-Sit
The alternating V-Sit is another variation for those who cannot hold their legs in the air. Begin lying down on your back with your arms extended about the head and your legs flat on the floor. Elevate one leg so that it is perpendicular to the ground. As you are elevating this one leg, raise both arms up so that your hands touch your knee at its highest point. Return to the starting position and repeat the movement on the remaining leg.
If this variation is too easy for you, try a V-Sit with a stability ball. Hold a stability ball in-between your legs. Elevate the legs to meet your hands. Take the ball with your hands and raise it above your head as you lower the legs. Bring both the arms and legs back together and exchange the ball. Repeat bringing the ball up and down by alternating between holding the ball with the hands and legs.
Weighted Bicycle Crunch
The weighted bicycle crunch adds resistance to the classic bicycle crunch by incorporating weight, typically through dumbbells, weighted plates, or kettlebells. For a more advanced variation, some users opt for a weighted vest to increase the challenge. This exercise helps intensify your core workout and build greater muscle strength.
Bicycle Crunch Alternatives
There are many Bicycle Crunch alternatives that you can try if you cannot perform the Bicycle Crunch. Some of our favorite Bicycle Crunch variations include the Bird Dog, Stability Ball Crunch, Plank, Side Plank, and the In and Out Crunch. Each of these Bicycle Crunch Alternatives will engage both the core and the legs!
What Is the Standing Bicycle Crunch
The standing bicycle crunch is a variation of the bicycle crunch, an abdominal exercise that targets the rectus abdominis (commonly known as the six pack muscles) and the obliques. The bicycle crunch, performed lying on the ground, the standing bicycle crunch is performed in a standing position. This variation can be a great alternative for those who experience discomfort or difficulty lying on their back. To perform a standing bicycle crunch, follow these steps:
Stand tall with your feet hip-width apart, with the knees a bit bent
Place your hands behind your head, with your elbows flared out to the sides
Engage your core by pulling your belly button in toward your spine
Lift your right knee up while simultaneously twisting your upper body to bring your left elbow towards your right knee
Return to the starting position, and repeat the movement on the opposite side
