Bicycle Crunch. How-to, proper form and tips


A nice exercise or warm-up when you have where to lay down. The movement adds an hip dynamic allied to abs movement.

Video demonstration

How to and step by step instructions:

  1. Lie down on your back.
  2. Extend your arms, hands near your hips.
  3. Slightly raise your legs, bending the knees.
  4. Extend one leg, while bringing the opposite knee close to your chest, like pedaling a bike.
  5. This is one repetition.
  6. Now switch, extending and bending alternate legs.

Hints & tips:

  • Perform the movement slowly, feel the effort on the involved muscles.
  • You should not strain your neck.


  • Easy exercise with increased difficulty when using a bigger number of reps.
  • Activates abs with a light and dynamic movement.

Counting & gamification:

  • Perform series of 30 or 40.

Muscles worked and body parts involved:

Primary , Secondary

Primary muscles: Abs, Hip Flexor

Secondary muscles: Quads

Other names

The exercise can be found with other names. Examples are:

  • Bicycle Crunch
  • Floor Bicycle Crunch
  • Air Bike Crunch
  • Floor Air Bike Crunch

Similar to Bicycle Crunch

Muscle: Abs

Muscle: Hip Flexor

Collection: Crunch Variations

Category: Bodyweight