Bicycle Crunch
Muscles worked: Abs.
How to do it
- Lie on your back with your hands lightly behind your head and knees up.
- Lift your shoulder blades off the floor and stay up for the whole set.
- Bring one knee in and rotate the opposite elbow toward it.
- Fully extend the other leg out straight and low each rep.
- Switch sides slowly and under control - speed is not the point here.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Opposite elbow to knee, slow and controlled
- Fully extend the straight leg each rep
Logging it
IronPack suggests working in the 12 to 30 rep range, progressing in 1 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Front Lever - back, abs
- Human Flag - abs
- Dragon Flag - abs
- Cable Crunch - abs
Track the bicycle crunch properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Available worldwide on the App Store.
Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.