Whoever u r reading this.. u honestly got this, don’t give up, keep going. If u ever have doubts or feel “too lazy to work out” think about the reaso…

I was so about to quit when this popped up…. Thank you

There is a saying that when a gym enthusiast's abs die, the bicycle crunch that was there first comes out to greet them. I really like this story.

그 바이시클 크런치는 이렇게 짖는다면서요. “하나만 더~ 하나만 더~”

Eulgi... Seulgi... Eulgi... Seulgi... Struggling... Struggling... It’s better than not doing it... right?

하다보면 늘어요 진심!!

I'm thinking of doing one rep on one side instead of both sides starting from the third set.

한쪽에 1회가 아니였어요?😒

Bicycle Crunch

Overall abs

Bicycle Crunch gif

Isolation

About

It's an exercise that targets your abs by hitting your knees alternately on your elbows!

How to Bicycle Crunch

Starting Position

1. Please lie down comfortably on the floor.

2. Bend your knees and lift your legs so that your thighs are perpendicular to the ground.

Proper Form

1. Lift your upper body so that one elbow touches the opposite knee.

2. Slowly return to the starting position.

3. Lift your upper body so that the opposite elbow touches the other knee.

4. Slowly return to the starting position.

Breathing Technique

Exhale when you lift your upper body, and inhale when you lower your upper body.

Precautions

Maintain tension in your abdomen and be careful not to strain your neck.

From the Community

Bicycle Crunch Community

Join the Community →

Bicycle Crunch Related Reading

What Actually Matters
Mechanical tension is the primary driver of muscle growth — and 5 peer-reviewed reviews in Sports Med explain exactly why
Mechanical tension isn't just one factor in muscle growth — it's the main one. Here's what the science actually says, across 5 reviews in top sports-science journals.
What Actually Matters
Time under tension does matter — just not the way you think
TUT isn't the main driver of muscle size — but it unlocks real aerobic and tendon adaptations. Here's what the research actually shows, per a 2022 review and RCT.
Myths Busted
Magnesium won't stop your muscle cramps — unless you're deficient, per a 2020 Cochrane review
Magnesium supplements are the go-to for muscle cramps — but a 2020 Cochrane meta-analysis found no reliable benefit for most people. Here's what actually matters.
What Actually Matters
Squat vs. leg press: the muscle gains are the same when volume matches, per a 2025 RCT of 70 women
Squat vs. leg press: which builds more muscle? When sets and reps are matched, growth is virtually identical — according to a 2025 RCT of 70 trained women.
What Actually Matters
The trap bar deadlift isn't a shortcut — it's the smarter pull, backed by posterior-chain research
Trap bar deadlift benefits go beyond 'easier on the back.' Here's what posterior-chain research and deadlift RCTs actually say about strength, safety, and power.
Numbers Don't Lie
3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works
Wondering how many days a week to work out? 3 sessions gets the job done — per an RCT in J Strength Cond Res and exercise guideline reviews.

Curious about a Core workout plan that includes the Bicycle Crunch

Bicycle Crunch Alternatives

Crunch

Decline Crunch

Bicycle Crunch vs Leg Raise
Bicycle Crunch vs Crunch
Bicycle Crunch vs Cable Crunch

Bicycle Crunch

About