Bicycle Crunch

The complete ab exercise — combines rotation and flexion to target entire core with bodyweight only

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⚡ Quick Reference

Aspect	Details
Pattern	Rotation + Flexion
Primary Muscles	Rectus Abdominis, Obliques
Secondary Muscles	Hip Flexors, Transverse Abdominis
Equipment	None (Bodyweight)
Difficulty	⭐ Beginner
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Body position: Lie flat on back on mat or floor
   • Lower back neutral or slightly pressed to floor
2. Hand position: Hands behind head, fingertips touching lightly
   • DO NOT interlace fingers or pull on neck
3. Head/neck: Neutral spine, slight gap between chin and chest
   • Support weight of head with core, not hands
4. Leg position: Lift legs to tabletop (90° at hips and knees)
   • Or extend legs straight at 45° for more difficulty
5. Core engagement: Lift shoulder blades off ground
   • Engage abs before starting movement
6. Lower back: Maintain contact with floor (or slight natural arch)

Equipment Setup

Item	Purpose	Notes
Exercise Mat	Comfort for back/tailbone	Optional but recommended
Open Floor Space	Room to extend legs	6+ feet of space

Setup Cue

"Hands support head gently, shoulders off the ground, core engaged — create tension before pedaling"

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Creating stable starting position

1. Lie on back, hands behind head
2. Lift shoulder blades 2-3 inches off floor
3. Bring both knees to tabletop position (90°)
4. Engage core, draw belly button toward spine
5. Maintain this core tension throughout

Tempo: Controlled setup

Feel: Abs already engaged, shoulders hovering

➡️ Right Elbow to Left Knee

What's happening: Rotating torso while cycling legs

1. Rotate torso to the right
2. Bring right elbow toward left knee
3. Simultaneously extend right leg straight (hovering above ground)
4. Left knee draws toward chest
5. Focus on rotation from core, not pulling with hands
6. Breathing: Exhale as you rotate and crunch

Tempo: 1-2 seconds to complete rotation

Feel: Obliques on left side engaging, right side abs contracting

Critical: Elbow doesn't need to touch knee — focus on torso rotation

🔄 Transition

What's happening: Switching sides smoothly

1. Return briefly to center (or go directly to opposite side)
2. Legs switch: right knee draws in, left extends
3. Maintain shoulder elevation throughout
4. Core stays engaged — no rest

Common error here: Dropping shoulders to ground, losing tension

⬅️ Left Elbow to Right Knee

What's happening: Opposite side rotation

1. Rotate torso to the left
2. Bring left elbow toward right knee
3. Extend left leg straight
4. Right knee draws to chest
5. Breathing: Exhale as you rotate and crunch

Tempo: 1-2 seconds, matching first side

Feel: Opposite obliques engaging, alternating contraction

Note: Each side counts as one rep (or count total reps)

Key Cues

Primary Cues

• "Pedal and rotate" — coordinated leg and torso movement
• "Elbow to opposite knee" — guides the rotation
• "Shoulders stay up" — maintain constant core tension
• "Don't pull your neck" — hands support head, don't yank

Tempo Guide

Goal	Tempo	Example
Strength	2-1-2-0	2s rotate, 1s hold, 2s switch, no rest
Hypertrophy	2-2-2-0	2s rotate, 2s squeeze, 2s switch, continuous
Endurance	1-0-1-0	Continuous pedaling, no pauses

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Rectus Abdominis	Spinal flexion (crunch component)	█████████░ 90%
Obliques	Rotation and lateral flexion	█████████░ 85%

Secondary Muscles

Muscle	Action	Activation
Hip Flexors	Bringing knee to chest, leg cycling	███████░░░ 75%
Transverse Abdominis	Core stabilization	███████░░░ 70%

Stabilizers

Muscle	Role
Lower Back	Maintain position, prevent excessive arching
Neck	Support head position (with hands)

Muscle Emphasis

To emphasize rectus abdominis: Slow tempo, focus on crunch/flexion To emphasize obliques: Exaggerate rotation, pause at peak contraction To reduce hip flexor involvement: Keep legs higher (less extension)

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Pulling on neck	Hands yank head forward	Neck strain, headache	Fingertips touch lightly, support head weight with core
Dropping shoulders	Shoulders touch ground between reps	Loses core tension, makes easier	Keep shoulders elevated entire set
All hip flexors	Just moving legs, no torso rotation	Misses core engagement	Focus on rotating torso, bringing shoulder toward knee
Legs too low	Extended leg drops close to floor	Lower back strain	Keep extended leg at 45° or higher
Rushing/momentum	Fast, uncontrolled pedaling	Reduced muscle activation	Slow, controlled tempo with pauses

Most Common Error

Pulling on the neck with hands — creates neck strain and headaches. Your hands should barely touch your head. The effort should come from your abs lifting your torso, not your arms pulling your head.

Self-Check Checklist

• Hands support head lightly (not pulling)
• Shoulders remain elevated throughout set
• Torso rotates to bring shoulder toward opposite knee
• Extended leg hovers at 45° or higher (not dragging on ground)
• Controlled tempo, no rushing

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🔀 Variations

By Difficulty

Beginner Modifications

Modification	Change	Why
Feet on Ground	Keep feet flat, just rotate torso	Reduces hip flexor demand
Hands Across Chest	Arms crossed on chest	Eliminates neck pulling risk
Slow Tempo	3s per rep	Builds control and coordination

Standard Bicycle

Aspect	Details
Position	Hands behind head, legs cycling
Tempo	Controlled, 1-2s per rep
Best For	General core training

Advanced Variations

Variation	Change	Why
Weighted Bicycle	Hold light weight behind head	Increases resistance
Extended Legs	Legs extend low (6-12" off ground)	More difficult, greater range
Pause at Rotation	Hold each rotation 2-3s	Increases time under tension

By Tempo

Continuous Pedaling

Standard approach — smooth, continuous alternating motion

• Best for endurance and conditioning
• 30-60 seconds continuous

Pause Reps

Pause at each rotation — hold elbow-to-knee position

• Best for strength and muscle activation
• 2-3 second pause at peak contraction

Slow-Motion

Deliberate tempo — 3-4 seconds per rep

• Best for muscle control and mind-muscle connection
• Significantly harder than standard tempo

Leg Extension Options

Option	Extended Leg Height	Difficulty	When to Use
High	45° or higher	Easier	Learning, neck issues
Medium	30°	Moderate	Standard training
Low	6-12" above ground	Hard	Advanced, max challenge

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (total)	Rest	RIR
Strength	3-4	12-20	60s	2-3
Hypertrophy	3-4	20-30	45-60s	2-3
Endurance	2-3	30-60+	30-45s	3-4

Note: Count total reps (both sides) or per side (then double it).

Workout Placement

Program Type	Placement	Rationale
Core-focused	Middle of workout	After anti-rotation, before endurance work
Full-body	End of workout	Core accessory/finisher
Circuit training	Any station	Part of bodyweight circuit
Home workout	Primary core exercise	Effective with no equipment

Core Fatigue

Bicycle crunches can be fatiguing on hip flexors and neck if done improperly. Focus on form quality over quantity.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	2-3 sets of 15-20 total reps
Intermediate	3-4x/week	3 sets of 20-30 total reps
Advanced	3-5x/week	3-4 sets of 30-50+ total reps

Progression Scheme

Progressive Overload

Progress by adding reps (5-10 more), slowing tempo (3s per rep), extending legs lower, or adding a pause. Weighted bicycle crunches are also an option for advanced lifters.

Sample Progression

Week	Sets x Reps	Tempo	Notes
1	3x15 total	Standard	Build technique
2	3x20 total	Standard	Add reps
3	3x25 total	Standard	Continue progression
4	3x20 total	2s pause at rotation	Increase difficulty via tempo
5	4x20 total	Standard	Add volume

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Dead Bug	True beginner, learning coordination
Heel Tap	Easier oblique work
Static Crunch	Learning flexion pattern

Progressions (Harder)

Exercise	When Ready	Link
Weighted Bicycle Crunch	Can do 3x30+ with perfect form
Hanging Knee Raise with Twist	Want to add rotation to hanging work
V-Up	Want more advanced flexion exercise

Alternatives (Same Goal, Different Movement)

Rotation Focus

Alternative	Equipment	Good For
Russian Twist (Weighted)	Medicine ball or dumbbell	Oblique strength
Woodchop	Cable machine	Standing rotation

Flexion Focus

Alternative	Equipment
Crunch	None
Leg Raise	None or pullup bar

Total Core

Alternative	Benefit
Plank	Anti-extension, isometric
Mountain Climber	Dynamic, conditioning

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Neck pain/injury	Pulling on neck, holding head up	Hands across chest, or skip entirely
Low back pain	Hip flexor pull on lumbar spine	Keep legs higher, reduce range of motion
Hip flexor tightness	Overactive hip flexors	Focus more on rotation, less leg extension
Pregnancy (late stage)	Supine position after 1st trimester	Switch to standing core work

Stop Immediately If

• Sharp pain in neck
• Lower back pain (not muscle fatigue)
• Straining or pulling sensation in hip flexors
• Dizziness from holding breath
• Pain in hip joints

Injury Prevention

Strategy	Implementation
Don't pull neck	Fingertips touch lightly, core does the work
Control leg extension	Don't drop legs too low (keeps back safe)
Breathe properly	Exhale on rotation, don't hold breath
Maintain shoulder elevation	Constant core tension, no resting
Progress slowly	Add reps gradually, don't jump to advanced variations

Common Safety Issues

Neck strain:

• Most common issue from pulling on head with hands
• Hands should barely touch head
• If neck hurts, cross arms on chest instead

Lower back pain:

• From hip flexors pulling on lumbar spine
• Keep extended leg higher (above 30°)
• Press lower back gently into floor

Hip flexor fatigue:

• Normal to feel hip flexors working
• If painful, reduce range of leg extension
• Strengthen hip flexors separately

Most Common Injury

Neck strain from yanking on the head. This is not a neck exercise. Your abs should lift your shoulders, your hands simply support your head's weight. If your neck is sore after, you're pulling too much.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Spine	Flexion + Rotation	Moderate flexion, 30-45° rotation	🟡 Moderate
Hip	Flexion (cycling motion)	90-120° flexion	🟡 Moderate
Neck	Stabilization (NOT flexion)	Minimal — neutral position	🟢 Low (if done correctly)

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Spine	Can flex and rotate comfortably	Can do a crunch and twist comfortably	Thoracic mobility work
Hip	90° flexion	Can bring knee to chest easily	Hip flexor stretches, mobility work

Joint Health Note

Bicycle crunches are safe for the spine when done correctly — combining flexion and rotation is a natural movement pattern. The key is controlling the movement and not yanking on the neck. Neck stays neutral, supported by hands.

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❓ Common Questions

Why does my neck hurt?

You're pulling on your head with your hands. Your hands should barely touch your head — fingertips only. The work should come from your abs lifting your shoulders, not your hands pulling your head. Try crossing arms on chest instead.

Do my elbow and knee need to touch?

No. The goal is torso rotation, not touching elbow to knee. Focus on rotating your shoulder toward the opposite knee. Getting close is fine; forcing contact can compromise form.

How low should my extended leg go?

At least 30-45° above the ground. Lower is harder, but don't go so low that your lower back arches off the floor. If you feel lower back strain, keep legs higher.

How do I count reps?

Two methods:

1. Each side = 1 rep (so 20 reps = 10 per side)
2. Total reps (both sides combined)

Be consistent with your counting method.

Will this give me a six-pack?

Bicycle crunches build and strengthen your abs. A visible six-pack requires low body fat (10-15% men, 18-22% women), which comes from diet and overall training. This exercise develops the muscle; fat loss reveals it.

Can I do this every day?

Yes, abs recover relatively quickly. However, quality over quantity — 3-4x/week with perfect form is better than daily with poor form. If you're sore, take a rest day.

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📚 Sources

Biomechanics & Muscle Activation:

• American Council on Exercise (ACE) Study on Best Ab Exercises — Tier A
• ExRx.net Exercise Analysis — Tier C
• NSCA Exercise Technique Manual — Tier A

Programming:

• NSCA Essentials of Strength Training — Tier A
• ACE Personal Trainer Manual — Tier B

Technique:

• Journal of Strength and Conditioning Research — Tier A
• T-Nation Core Training Articles — Tier C

Safety:

• McGill, S. (2015). Back Mechanic — Tier A
• NSCA Position Statement on Core Training — Tier A

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For Mo

When to recommend this exercise:

• User wants ab development (six-pack appearance)
• User wants no-equipment core training
• User is beginner to intermediate in core strength
• User wants combination of rotation and flexion in one exercise

Who should NOT do this exercise:

• Neck pain or injury → Suggest Dead Bug or Plank
• Acute low back pain → Suggest Pallof Press
• Late-stage pregnancy → Suggest Standing Pallof Press
• Cannot keep lower back safe (arching excessively) → Suggest Dead Bug

Key coaching cues to emphasize:

1. "Fingertips barely touch head — don't pull"
2. "Shoulders stay elevated the entire set"
3. "Rotate shoulder toward opposite knee"
4. "Extended leg stays at 45° or higher"

Common issues to watch for in user feedback:

• "My neck hurts" → Pulling on head; cue lighter touch or hands-across-chest
• "I feel this in my hip flexors, not abs" → Normal, but ensure shoulders are elevated and rotating
• "My lower back hurts" → Legs extending too low; keep higher
• "This feels too easy" → Slow tempo, pause at rotation, or extend legs lower

Programming guidance:

• Pair with: Other core work (planks, leg raises), can be done any day
• Avoid same day as: No restrictions, but place after main lifts
• Typical frequency: 3-4x/week as part of core training
• Place at end of workout or during core-focused circuit

Progression signals:

• Ready to progress when: 3x30+ reps with perfect form, no neck strain, 1-2 RIR
• Regress if: Neck pain, poor form, excessive hip flexor strain
• Consider variation if: Want more challenge → slow tempo, weighted version, or progress to hanging variations

Red flags:

• Pulling on neck → immediate correction needed
• Lower back arching off floor → keep legs higher
• Shoulders dropping between reps → losing core tension

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Last updated: December 2024