Setup and loading
No load, on a mat.
How to do the bicycle crunch step by step
- Lie on your back with your lower back pressed into the floor and your hands beside your head.
- Lift your shoulders and bring your knees to 90 degrees.
- Pedal, bringing one elbow toward the opposite knee while extending the other leg.
- Alternate continuously and under control.
Form cues
- Rotate your torso, not just your elbow
- Lower back pressed into the floor
Common mistakes
- Pulling on your neck with your hands
- Going so fast you lose control
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Sets and reps for your goal
Core & Stability
3 x 8-15 or 20-45 s3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
Endurance
2-4 x 15-25 or 30-60 s2-4 sets of 15-30 reps or 30-60 seconds at 40-60% of your max. Rest 30 to 60 seconds.
Steady pace and clean technique to the end. Circuits help you build volume with little rest.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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Variations and similar exercises
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