Bicycle Crunch

Technique

Lie on your back and bring your hands behind your head. Alternate bringing one knee toward your chest while rotating the opposite elbow toward it. Fully extend the other leg simultaneously. Keep your lower back pressed to the floor throughout.

Steps

1. Lie on your back with your hands lightly behind your head
2. Press your lower back into the floor and lift your shoulder blades
3. Draw one knee toward your chest while rotating the opposite elbow toward it
4. Fully extend the other leg without letting your lower back arch
5. Switch sides in a controlled pedaling motion

Common mistakes

• Pulling the head forward with the hands
• Allowing the lower back to arch off the floor
• Moving the elbows without rotating the torso
• Rushing the pedaling motion with incomplete leg extension

Variations

• Slow-tempo bicycle crunch
• Paused bicycle crunch
• Bent-knee bicycle crunch
• Resistance-band bicycle crunch

FAQ