# Bicycle Crunch

URL: https://heatsy.app/ex/bicycle-crunch

Also known as: Bicycle Kick Crunch, Cross-Body Bicycle, Bicycle Crunches, Bicycles, Bicycle Abs, Cycling Crunch, Air Bicycle

Body region: Core

## Muscles

- Main: Rectus Abdominis, External Oblique, Internal Oblique
- Helps: Iliopsoas, Rectus Femoris
- Holds: Transversus Abdominis

## Technique

1. Lie on your back with hands lightly behind your head and lift your shoulders off the floor.
2. Raise your legs with knees bent to about 90 degrees.
3. Bring one elbow toward the opposite knee while straightening the other leg out low over the floor.
4. 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.

## Alternatives

- [Crunch](https://heatsy.app/ex/crunch)
- [Stability Ball Russian Twist](https://heatsy.app/ex/stability-ball-russian-twist)