Should I count one rep as both sides or just one side?

Count each side separately, so one rep is bringing one elbow to the opposite knee. This makes tracking consistent with most other unilateral core exercises.

How do I make bicycle crunches harder without equipment?

Slow down the tempo significantly, pause at the peak contraction on each rep, or extend your legs lower to the ground to increase the lever arm. You can also add a longer hold on each rotation before switching sides.

Why do I feel bicycle crunches more in my hip flexors than abs?

This usually means your legs are doing too much work relative to your torso rotation. Focus on a stronger crunch and rotation from your upper body while keeping your leg movements smaller and more controlled.

Bicycle Crunch

The bicycle crunch is a bodyweight core exercise that combines rotation and flexion to target the abs and obliques. It suits lifters of all levels looking to build rotational strength and midline stability without equipment.

Muscle group: Core
Primary muscles: abs, obliques
Equipment: Bodyweight

How to do the Bicycle Crunch

Lie flat on your back with your hands placed lightly behind your head and legs extended, then lift your shoulders off the ground and raise your feet a few inches.
Bring your right knee toward your chest while simultaneously rotating your torso to bring your left elbow toward the right knee.
Extend your right leg back out as you switch sides, bringing your left knee toward your chest and your right elbow toward the left knee.
Continue alternating sides in a controlled pedaling motion, keeping your shoulders elevated and core engaged throughout the set.

Form tips

Focus on rotating your torso rather than just pulling your elbow forward, ensuring the movement comes from your core and not your neck.
Keep your lower back pressed toward the floor throughout the movement to maintain tension on your abs and protect your spine.
Extend each leg fully and keep it hovering above the ground rather than letting your feet rest between reps.

Common mistakes

Pulling on the neck with your hands: this creates neck strain and reduces core activation by using momentum instead of muscular contraction.
Moving too quickly through reps: this reduces time under tension and allows momentum to replace controlled rotation, diminishing effectiveness.
Letting the extended leg drop to the floor: this releases core tension and makes the exercise easier by reducing the stability demand on your abs.

Sets and reps

For muscular endurance and hypertrophy, perform 3 to 4 sets of 12 to 20 reps per side with controlled tempo.

Track the Bicycle Crunch in Gym Track

Log every set in seconds, see your last session's weight and reps as you train, and get a new PR flagged automatically. Free on iPhone and Android.

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Frequently asked questions

Should I count one rep as both sides or just one side?: Count each side separately, so one rep is bringing one elbow to the opposite knee. This makes tracking consistent with most other unilateral core exercises.
How do I make bicycle crunches harder without equipment?: Slow down the tempo significantly, pause at the peak contraction on each rep, or extend your legs lower to the ground to increase the lever arm. You can also add a longer hold on each rotation before switching sides.
Why do I feel bicycle crunches more in my hip flexors than abs?: This usually means your legs are doing too much work relative to your torso rotation. Focus on a stronger crunch and rotation from your upper body while keeping your leg movements smaller and more controlled.

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