Bicycle crunch
Elbow to opposite knee, don't pull on your neck.
Muscles worked · Primary
AbsObliques
Secondary
Hip flexors
Equipment
No equipment
Updated: September 26, 2026
How to do it, step by step
- Lie on your back with hands beside your head and legs raised.
- Lift your shoulders off the floor.
- Bring one elbow toward the opposite knee while extending the other leg.
- Alternate sides at a controlled pace.
Common mistakes
- Pulling on your neck.
- Going too fast.
- Moving only your elbows without rotating your torso.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 3 | 12–15 | 45 s |
| Build muscle | 4 | 8–12 | 90 s |
| Tone up | 3 | 10–15 | 60 s |
| Get fit | 3 | 10–12 | 60 s |
Related exercises
A plan with Bicycle crunch, built for you
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Create my free planThis guide is general information. Stop if you feel pain, dizziness or shortness of breath. Talk to a healthcare professional before starting, especially if you have an injury or a medical condition.