Bicycle Crunch
Also known as: Bicycle Kick Crunch, Cross-Body Bicycle, Bicycle Crunches, Bicycles, Bicycle Abs, Cycling Crunch, Air Bicycle
Body region
Muscles
Main
Helps
Holds
Technique
- Lie on your back with hands lightly behind your head and lift your shoulders off the floor.
- Raise your legs with knees bent to about 90 degrees.
- Bring one elbow toward the opposite knee while straightening the other leg out low over the floor.
- Switch sides in a smooth pedaling motion, keeping your shoulders off the floor.
Cues
- Rotate the shoulder toward the knee, not just the elbow.
- Keep the lower back pressed into the floor.
- Go slowly enough to feel each twist.
Common mistakes
- Yanking the head forward with the hands.
- Pedaling too fast with short, sloppy twists.
- Letting the lower back arch as the straight leg drops.