Standing Bicycle Crunch

Technique

Stand with your hands lightly behind your head. Lift one knee up and across your body while rotating the opposite elbow toward it. Alternate sides in a smooth, controlled pedaling motion. Keep your core engaged and avoid using momentum.

Steps

1. Stand tall with your feet hip-width apart
2. Place your hands lightly behind your head with your elbows open
3. Brace your core and lift one knee across your body
4. Rotate your torso to bring the opposite elbow toward the raised knee
5. Return to standing with control
6. Alternate sides in a smooth pedaling rhythm

Common mistakes

• Pulling the head forward with the hands
• Swinging the elbows and knees with momentum
• Rounding the shoulders instead of rotating the torso
• Leaning excessively to the side

Variations

• Standing cross-body knee-to-hand crunch
• Standing bicycle crunch with a resistance band under the feet
• Slow-tempo standing bicycle crunch
• Standing bicycle crunch with a pause at each contraction

FAQ