Bicycle Crunch
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Waist
- Tipo
- Strength
The bicycle crunch is a bodyweight core exercise that works the abdominals and obliques through a combined crunching and twisting motion. Lying on your back, you cycle your legs while bringing each elbow toward the opposite knee, training the waist with no equipment needed. It is a staple finisher for building core endurance and rotational strength.
Cómo hacer el Bicycle Crunch
- 1Lie flat on your back with your lower back pressed into the floor and your hands resting lightly behind your head, elbows pointing out to the sides.
- 2Lift both feet off the floor and raise your knees to about a 90-degree angle, shins roughly parallel to the ground.
- 3Curl your shoulder blades off the floor to engage your abs, keeping your neck relaxed and your chin slightly off your chest.
- 4Rotate your torso to bring your right elbow toward your left knee while extending your right leg out straight.
- 5Reverse the movement smoothly, returning to center as you switch sides.
- 6Rotate to bring your left elbow toward your right knee while extending your left leg out straight.
- 7Continue alternating sides in a controlled, pedaling rhythm, keeping your lower back down throughout.
- 8Finish the set, then lower your feet and shoulders back to the floor under control.
Consejos de técnica
- Move from the torso, not the neck — rotate your ribcage toward the knee rather than yanking on your head with your hands.
- Keep your lower back pressed into the floor the whole time to maintain tension on the abs and protect your spine.
- Slow the tempo and pause briefly at each twist; controlled reps work the core far harder than fast pedaling.
- Extend the working leg low but not so low that your back arches off the floor — keep it above the point where you lose contact.
- Exhale as you twist and crunch, then inhale as you return to center.
Errores comunes
- Pulling on the head and neck with the hands, which strains the cervical spine and takes work off the abs.
- Letting the lower back arch and lift off the floor, which removes tension from the core and stresses the spine.
- Racing through reps with momentum instead of controlled rotation, so the obliques barely contribute.
- Only nodding the head toward the knee rather than actually rotating the torso, which means the obliques never fully engage.
Preguntas frecuentes
What muscles does the bicycle crunch work?
It targets the core, training the abdominals through the crunch and the obliques through the twisting, elbow-to-opposite-knee motion. The whole movement is focused on the waist.
Is the bicycle crunch good for beginners?
Yes. It needs no equipment and can be scaled by keeping the legs higher and bending the knees more, which reduces the load. Start with slow, controlled reps and progress by extending the legs lower over time.
How many reps should I do?
Aim for 2–3 sets of 10–20 controlled reps per side, or work to a time interval such as 30–45 seconds. Quality of rotation matters more than total count, so slow down if your form breaks.
Why does my neck hurt during bicycle crunches?
Neck strain usually means you are pulling your head forward with your hands. Keep your hands light behind your head, lead with your ribcage and shoulder, and let your abs do the work instead of your arms.
