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Bicycle Crunch guide
The Bicycle Crunch is a beginner-level isolation bodyweight exercise that primarily targets the Obliques. Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the bicycle crunch work?
The Bicycle Crunch primarily trains the Obliques, with the core as the target group. Train it as part of a balanced core routine.
How do you do the bicycle crunch?
To do the Bicycle Crunch: set up at the bodyweight with a stable, braced position — feet planted and core tight; take a grip or stance that lets your core drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the obliques; avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the bodyweight with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your core drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the obliques.
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common bicycle crunch mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Bicycle Crunch alternatives
Bicycle Crunch FAQ.
What muscles does the Bicycle Crunch work?
The Bicycle Crunch primarily targets the Obliques, training the Core as the main muscle group.
Is the Bicycle Crunch a compound or isolation exercise?
The Bicycle Crunch is an isolation exercise — it focuses on one muscle, which is useful for targeting and bringing up weak points.
What equipment do I need for the Bicycle Crunch?
You need no equipment — just your bodyweight. Difficulty is rated beginner.
What are good alternatives to the Bicycle Crunch?
Good core alternatives include Plank, Crunch, Side Plank.
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