ABDOMINALS · BODYWEIGHT
How to do the bicycle crunch
The bicycle crunch trains your abdominals. Here is how to do it with good form.
Step by step
- Lie on the floor, lift your legs off the floor, and bend your knees at a 90-degree angle.
- Place your fingertips behind your head or neck.
- Take a breath, engage your midsection, and crunch, bringing your right elbow to your left knee. Exhale.
- Extend your body as you breathe in.
- Crunch again, taking your left elbow to your right knee. Exhale again.
- Keep alternating until you complete the set.
Muscles worked
| Primary | Abdominals |
|---|---|
| Equipment | Bodyweight |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the bicycle crunch
- Bodyweight Starter3 × 20
- 6-Week Shred3 × 15
- 6-Week Core Strength3 × 12
- Beginner HIIT Burn3 × 20
- Toned & Lean3 × 20
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your abdominals
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