Bicycle Crunch
How to do it
Starting position
- Lie comfortably on your back on the floor.
- Place your hands lightly behind your head.
- Lift both legs and bend your knees to 90 degrees.
Movement
- Lift your upper body slightly off the floor.
- Pull your right knee toward your chest.
- Rotate your left elbow toward your right knee.
- Alternate sides and repeat the movement.
Breathing
Exhale as you twist and contract, and inhale as you return.
Trainer tips
- Touch your elbow to the opposite knee
- Perform slowly while twisting your torso
- Keep your lower back pressed against the floor
Cautions
- If your lower back lifts off the floor, it can cause pain, so keep your abs engaged.
- Straining your neck excessively can cause pain, so tuck your chin lightly.
- Moving fast without twisting
- Pulling on the neck with the hands
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Obliques |
|---|---|
| Secondary muscles | Abs |
| Equipment |  Bodyweight |
| Movement pattern | Core |
| Rep range | 16–30 reps |
13 similar exercises
Representative exercise: Air Bike Crunch
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.