How many repetitions should I perform?

Beginners should aim for 10 to 15 controlled repetitions per side. As your core strength improves, you can increase the volume or slow down the tempo to increase time under tension.

What if my lower back hurts during the movement?

Lower back pain often occurs when the spine arches away from the floor. To fix this, lift your legs higher toward the ceiling rather than hovering them close to the ground, which reduces the leverage on your lumbar spine.

Should my elbow actually touch my knee?

While touching the knee is a common goal, the priority is the rotation of the torso. Focus on bringing your shoulder toward the opposite knee rather than just reaching with the elbow to ensure the obliques are doing the work.

How to Do Bicycle Crunches: Proper Form and Technique

Master the bicycle crunch with our step-by-step guide. Learn how to target your obliques and abs effectively while avoiding common mistakes.

How to Perform

Lie flat on the floor with your lower back pressed into the ground and your hands lightly supporting your head.
Lift your shoulder blades off the mat while keeping your elbows wide to avoid pulling on your neck.
Raise both legs and bend your knees to a ninety-degree angle as if sitting in an invisible chair.
Straighten your right leg out at a forty-five-degree angle while simultaneously turning your upper body to the left.
Bring your right elbow toward your left knee, focusing on the rotation of your ribcage rather than just moving your arm.
Switch sides by straightening your left leg and bringing your left elbow toward your right knee in a fluid, pedaling motion.
Continue alternating sides while maintaining a slow and controlled tempo to ensure maximum muscle tension.

Common Mistakes

Pulling on the neck with the hands
Moving too fast and using momentum
Arching the lower back off the floor
Tucking the chin too tightly against the chest

Muscles Worked

Primary movers

Stabilizers

Obliques
Hip Flexors
Transverse Abdominis

Related Guides

3008 Abdominal Crunch — Core
Ab Roller — Core
Ab wheel — Core

Abs · Core