Exercises › Bicycle crunch

Bicycle crunch

Alternate bringing each elbow toward the opposite knee while extending the other leg. Move with control rather than speed.

CoreNo equipmentDifficulty 2 of 3

Two-panel demonstration of the bicycle crunch, showing the start and finish positions — Start and finish positions

How to do it

Alternate bringing each elbow toward the opposite knee while extending the other leg. Move with control rather than speed.

Muscles worked

Front

Back

coreprimary
obliques

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

Other options in this pattern

Pallof pressresistance bands · difficulty 2/3
Seated medicine ball trunk rotationmedicine ball · difficulty 1/3
Standing wood chopmedicine ball · difficulty 2/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2