How do you do the Bicycle Crunch?

Lie on your back with your hands behind your head and your legs raised off the floor. Lift your head and shoulders off the floor. Draw one knee toward your chest and straighten the other leg out above the floor. Turn your trunk to bring the opposite elbow toward the bent knee. Switch sides in a steady pedaling motion.

What muscles does the Bicycle Crunch work?

Mainly the obliques, with help from the abs and hip flexors.

What are common Bicycle Crunch mistakes?

Yanking the head forward with your hands. Rotating from the hips instead of the shoulders. Rushing the pedaling so each rep loses control.

Bicycle Crunch: how to do it, form cues and muscles worked

How to do it

Lie on your back with your hands behind your head and your legs raised off the floor.
Lift your head and shoulders off the floor.
Draw one knee toward your chest and straighten the other leg out above the floor.
Turn your trunk to bring the opposite elbow toward the bent knee.
Switch sides in a steady pedaling motion.

Key cues

Support your head, don't pull on it
Turn from the trunk, not the hips
Low back stays pressed into the floor
Steady, controlled rhythm

Common mistakes

Yanking the head forward with your hands
Rotating from the hips instead of the shoulders
Rushing the pedaling so each rep loses control

Muscles worked

Primary: Obliques
Secondary: Abs and hip flexors

Equipment

Exercise mat.

References

StrengthLog: Bicycle Crunch
ACE: Supine Bicycle Crunches