At a glance
| Equipment | Bodyweight / calisthenics |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Core |
| Primary muscle | Obliques |
| Also works | Hip Flexors |
The movement, step by step.
- Lie on your back with knees bent and fingertips resting lightly beside the head.
- Rotate the ribs toward the opposite bent knee while extending the other leg only as far as the lower back stays controlled.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Breathe throughout the movement.
- Make the abdominal muscles control the range.
Common mistakes
- Pulling on the neck or swinging the legs.
- Continuing after the lower back loses control.
Watch & learn
Professional demonstrations, opened on YouTube.
- AB EXERCISE - How to do a bicycle crunch — PureGym.
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Bodyweight - Bicycle Crunch, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.