Discover our app

Bicycle Crunch

Bicycle crunch is a staple in any core workout routine for six-pack abs. Known for their ability to target multiple muscle groups, bicycle crunches are ideal for achieving a sculpted and stronger core.

Whether looking to enhance your gym performance or obtain better-looking abs, you’re in the right place. 

Today, we’ll cover everything you need to know to master the exercise. Learn about the muscles involved, who should and shouldn’t be performing bicycle crunches, and more.

How To Do

  1. To begin, lay on your back on something soft. A yoga or exercise mat is ideal.
  2. Place your hands behind your ears with your elbows out to the side. Bend both knees so your feet are flat on the floor.
  3. Begin an abdominal crunch by leading with your head, and lifting it off the ground to engage the upper back.
  4. Then draw in one of your legs toward the chest, drawing the opposing elbow to meet it in your midline. Straighten the other leg in the opposite direction, away from the chest.
  5. Then rotate to the other side, drawing your other arm and leg to meet in your torso’s midline.
  6. Repeat as necessary.

Fitness made for you

PT-designed routines and recipes.
Get real results without the high price tag.

Explore Now

Tips From Expert

  • Ensure you use a mat or padded area to perform the movement. Make sure you’re in a suitable gym space.
  • Make sure to perform the movement with controlled, deliberate movements. Avoid fast leg movements and torso rotations.
  • As your knee comes towards your body the opposite arm should rotate towards it. Ensure you rotate your torso and not your hips.
  • Keep your core engaged throughout the movement to maintain a tight body position.
  • Your lower back should stay on the floor throughout. Only your upper and middle back should come off the floor.
  • Although the hip abductors aren’t a major muscle group, there are many benefits to strengthening them using hip abduction exercises. Doing so can reduce injury risk and increase the performance of lifts like squats, deadlifts, and lunges.

Optimal Sets and Reps

Ready to include bicycle crunches into your workout routine? Below, we’ll outline the ideal amount of sets and reps for each training style to help you get started. 

Note: One crunch is equivalent to one rep. Completion of a crunch on each side would mean you have completed two reps.

Training TypeSetsReps
Strength Training3–416–24
Hypertrophy3–420–30
Endurance Training2–330–50+
Power Training3–54–16 (Explosive)
Optimal Sets & Reps of Bicycle Crunch

How to Put in Your Workout Split

Bicycle crunches are a compound exercise that involves multiple major muscle groups and movement through more than one joint.

Because of this, they can be used to enhance overall core strength and stability. They’re also more effective for building strength than isolation exercises that target a single muscle group.

However, experienced power or hypertrophy-focused weight lifters may struggle to reach their training goals using traditional bicycle crunches. 

To make use of the recommended set and rep ranges listed above, you may need to add weight to the exercise. You can do so by holding weights in your hands, using ankle weights, or extending your arms overhead.

As for adding bicycle crunches to your workout routine, here are a couple of popular options:

  • Full Body Split — Potentially the best option for ab exercises, full body workouts allow you to strengthen most major muscle groups in a single workout. They are proven to be as or more effective than individualized splits. They’re also a wonderful option for compound exercises like the bicycle crunch.
  • Upper/Lower Body or Push/Push/Legs Split — Both options involve a combination of upper and lower body workouts and are popular options for 3-day workout splits. Include bicycle crunches at the beginning or end of your workout to improve core strength and subsequent athletic performance.

Since bicycle crunches are technically a bodyweight exercise, there are no loading recommendations for it. 

However, if you do choose to incorporate weights, use the principles of progressive overload to help you maximize its strength-building potential. This involves gradually increasing weight to continually place stress on the muscles, which helps to stimulate muscle growth.

Primary Muscle Groups

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Obliques

The obliques are a set of wide muscles that run from the upper to the lower part of the abdomen. They include two muscles, the internal and external obliques, with the internal obliques resting just below the external obliques.

The main role of the obliques is rotating the trunk or torso. They work together to twist the torso, which is one of the main movements happening during bicycle crunches. 

Although strong obliques won’t contribute to your six-pack, they do create visible lines on the sides of the abdomen. Strengthening the obliques can create a visibly more sculpted and chiseled mid-section.

Upper Rectus Abdominis

The upper rectus abdominis is the portion of the rectus abdominis muscle group above the belly button, better known as the abs. It includes the top four of the segmented muscles of a well-defined six-pack.

The main function of the rectus abdominis muscles is flexing or bending the spine. During bicycle crunches, the ab muscles help to draw the chest toward the thighs.

According to a study that ranked 13 exercises based on their ability to strengthen the rectus abdominus, bicycle crunches are the best.

Lower Rectus Abdominis

The lower rectus abdominis, also known as the lower abs, is the bottom portion of the rectus abdominis muscle.

Similar to the upper rectus abdominis, the lower portion of the abs helps to flex the spine. They work in tandem with the upper rectus abdominis to perform the crunching movement involved in bicycle crunches.

However, they also aid in pelvis stabilization, helping to support the pelvis during the lifting of the legs.

Secondary Muscle Groups

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Iliopsoas

Muscles starting at your back, moving through your pelvis connecting just below your groin.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Hip Abductors

Muscles located between your lower back and perineum. Consists of three muscle groups.

Hip Adductors

Muscles located at the upper inside part of your legs between your quads and hamstrings.

Iliopsoas

The iliopsoas is a muscle containing two smaller muscles; the iliacus and psoas major, hence the name. 

They are located in the pelvis region and connect both to the femur, and the upper leg bone. However, the iliacus originates from the pelvis while the psoas major connects to the spine.

The main role of the iliopsoas in all movement, including bicycle crunches, is flexing the hips. In this exercise, that means drawing the thigh towards the abdomen.

Quadriceps

The quadriceps are a muscle group made up of four muscles; the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. The quadriceps are commonly referred to as the quads, a fitting nickname since quad means four in Latin.

The main role of the quadriceps is to extend, or straighten, the knee. During bicycle crunches, this is exactly what they do, helping to extend the knee as you alternate bringing each knee towards the opposite elbow.

Hip Abductors

The hip abductors are a group of muscles located in the thigh and gluteus region. Their job is to move the leg away from the body toward the side. However, the gluteus minimus and medius help to internally and externally rotate the thigh and flex the hip too.

During bicycle crunches, the hip abductors play a minimal role. Mostly, they stabilize the pelvis and hips as the legs move in a cycling motion.

Hip Adductors

The hip adductors are a group of muscles located on the inner thigh. They include lesser-known muscles, including the adductor longus, adductor brevis, adductor magnus, gracilis, and pectineus.

During bicycle crunches, the hip adductors provide an opposite action to the hip abductors. They balance the movement of the legs, helping to stabilize the legs and pelvis. 

Erector Spinae

The erector spinae is a collection of muscles and tendons located on either side of the spine. 

They are essential to proper posture and also aid in extending, twisting, and laterally flexing your spine. Simply put, this means straightening and twisting your spine and bending your torso to the side.

The erector spinae is essential to bicycle crunches because all of these actions happen simultaneously during the exercise.

Serratus Anterior

The serratus anterior is a muscle located on the side of the upper torso. It has a saw-like appearance with many serrated ends running along the ribcage and inserts into the scapula (shoulder blades).

During bicycle crunches, the serratus anterior works to stabilize the shoulders, especially when they are lifted off the ground.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Sit-Up

Russian Twist

Dead Bug

Side Plank

Plank

Mountain Climber

Hanging Leg Raise

V-Up

Flutter Kick

Scissor Kick

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Kneeling Cable Crunch

Standing Ab Wheel Rollout

Dumbbell V-Up

Kneeling Ab Wheel Rollout

Renegade Rows

Kettlebell Plank Drag

Kettlebell Around The World

Who Should Do?

Anyone Seeking A Stronger Core

There are a million reasons why someone might want to strengthen their core. Probably the most sought-after of which are the aesthetic benefits of having a strong core. However, the benefits of core strength go far beyond simply being nice to look at.

Strong obliques and rectus abdominus muscles improve the performance of many compound exercises, including squats, deadlifts, and even chest presses. On top of that, a strong core is a must-have for functional strength and will help you maintain a physically active life as you age.

People With A Desk Job

More people than ever are working a desk job, either at the office or from the comfort of their own home. Of these workers, up to 75% complain about experiencing neck, back, or shoulder pain – or any combination of the three.

Surprisingly, the core muscles play a crucial role in maintaining the alignment and stability of the spine and pelvis. Both of which are fundamental for good posture. Strengthening to core muscles, especially the obliques and abs, can help to prevent slouching and support more upright posture.

Who Should Not Do?

People With Rectus Abdominis Diastasis

Rectus abdominis diastasis is a condition affecting pregnant women and people with strained abdomens, either from exercise or being overweight. 

The condition causes the two halves of the abdominal muscles to separate down the middle of the abdomen.

Performing exercises like the bicycle crunch can increase intra-abdominal pressure, which may exacerbate the separation of the rectus abdominis muscles. Instead, people with rectus abdominis diastasis should perform gentler ab and oblique exercises alongside a trained professional to prevent injury.

Individuals Suffering From Lower Back Pain

As mentioned above, bicycle crunches can be used to strengthen many of the posterior or back, muscle groups. However, it may not be the best option for people with pre-existing back pain, especially in the lower back.

Due to its twisting motion, bicycle crunches can place significant strain on the lower back. The need to lift the shoulders and upper back off the ground can also aggravate weak back muscles.

Benefits Of The Bicycle Crunch

Enhances Active Flexibility 

Active flexibility refers to a muscle or joint’s ability to move through its full range of motion using only muscle strength. An example of this would be holding your leg high in the air without using your hands.

Bicycle crunches require the hip flexors, iliopsoas, and quadriceps to engage to draw the legs toward the body. They do not rely on any help from the arms to do so. For this reason, bicycle crunches help to improve the mobility and active flexibility of the muscles surrounding the hip joint.

Improves Posture 

Bicycle crunches can be used to improve the strength of several key muscles involved in proper posture. These include the rectus abdominis, obliques, and erector spinae in the lower back.

By strengthening these muscles, it becomes naturally more easy to maintain a more upright posture. 

Expert tip

The pelvic floor muscles are another underrated muscle group that greatly impacts core stability and posture. They can be strengthened using exercises like pelvic tilts and squats.

Builds Strength

Bicycle crunch is an effective exercise for increasing core strength and improving hip flexion. This allows for powerful and dynamic movements.

Additionally, many of the muscles targeted during this exercise are essential to the optimal performance of other powerful compound exercises.

Frequently Asked Questions

Are bicycle crunches effective?

Yes, they are effective. Bicycle crunches are considered by many experts to be the best exercise for strengthening abdominal muscles for six-pack abs.

How many bicycle crunches should I do a day?

How many bicycle crunches you should do per day depends on your current fitness level and unique physical goals. For example, experienced lifters and people wanting to train for endurance can perform 2–3 sets of upwards of 30 reps.

Are planks better than crunches?

Planks are better for strengthening the core as a whole, including the rectus abdominis, transverse abdominis, obliques, and lower back. However, crunches are a better option for anyone seeking six-pack abs.

What are the cons of bicycle crunches?

Bicycle crunches are a popular exercise with very few cons. However, it isn’t suitable for people with separated ab muscles and individuals with chronic back or neck pain.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Schoenfeld, B.J., Grgic, J., Van, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), pp.32–32. doi:https://doi.org/10.3390/sports9020032.
  2. Alexandre Lopes Evangelista, Tiago Volpi Braz, Vazquez, C., Roberta Luksevicius Rica, Angélica Castilho Alonso, Welmo Alcântara Barbosa, Victor Machado Reis, Julien Steven Baker, Brad Jon Schoenfeld, Danilo Sales Bocalini and Maria, J. (2021). Split or full-body workout routine: which is best to increase muscle strength and hypertrophy? Einstein (São Paulo), [online] 19. doi:https://doi.org/10.31744/einstein_journal/2021ao5781.
  3. Plotkin, D., Coleman, M., Derrick Van Every, Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A.D. and Schoenfeld, B.J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, [online] 10, pp.e14142–e14142. doi:https://doi.org/10.7717/peerj.14142.
  4. Allison Leigh Kinney, Giel, M., Harre, B. and Barrios, J.A. (2020). Surface Electromyography of the Internal and External Oblique Muscles During Isometric Tasks Targeting the… [online] ResearchGate. Available at: https://www.researchgate.net/publication/341168092_Surface_Electromyography_of_the_Internal_and_External_Oblique_Muscles_During_Isometric_Tasks_Targeting_the_Lateral_Trunk.
  5. Acefitness.org. (2022). American Council on Exercise (ACE)-sponsored Study Reveals Best and Worst Abdominal Exercises. [online] Available at: https://www.acefitness.org/about-ace/press-room/press-releases/246/american-council-on-exercise-ace-sponsored-study-reveals-best-and-worst-abdominal-exercises/?utm_source=Rakuten&utm_medium=10&ranMID=42334&ranEAID=TnL5HPStwNw&ranSiteID=TnL5HPStwNw-JoXtexkVY3ub6Art_e3NDw.
  6. Athanasios Mandroukas, Yiannis Michailidis, Kyranoudis, A.E., Kosmas Christoulas and Metaxas, T. (2022). Surface Electromyographic Activity of the Rectus Abdominis and External Oblique during Isometric and Dynamic Exercises. Journal of Functional Morphology and Kinesiology, [online] 7(3), pp.67–67. doi:https://doi.org/10.3390/jfmk7030067.
  7. Siccardi, M.A., Muhammad Ali Tariq and Valle, C. (2023). Anatomy, Bony Pelvis and Lower Limb: Psoas Major. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK535418/.
  8. Bordoni, B. and Varacallo, M. (2023). Anatomy, Bony Pelvis and Lower Limb: Thigh Quadriceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK513334/.
  9. Hwang-Bo Kak, Park, S.-J. and Park, B.-J. (2016). The effect of hip abductor exercise on muscle strength and trunk stability after an injury of the lower extremities. Journal of Physical Therapy Science, [online] 28(3), pp.932–935. doi:https://doi.org/10.1589/jpts.28.932.
  10. Jeno, S.H., Launico, M.V. and Schindler, G.S. (2023). Anatomy, Bony Pelvis and Lower Limb: Thigh Adductor Magnus Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK534842/.
  11. Henson, B., Kadiyala, B. and Mary Ann Edens (2023). Anatomy, Back, Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK537074/.
  12. Lung, K., Kayla St Lucia and Lui, F. (2024). Anatomy, Thorax, Serratus Anterior Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK531457/.
  13. Sajad Bagherian, Khodayar Ghasempoor, Rahnama, N. and Wikstrom, E.A. (2018). The Effect of Core Stability Training on Functional Movement Patterns in Collegiate Athletes. [online] ResearchGate. Available at: https://www.researchgate.net/publication/322973201_The_Effect_of_Core_Stability_Training_on_Functional_Movement_Patterns_in_Collegiate_Athletes [Accessed 23 Aug. 2024].
  14. Indri Hapsari Susilowati, L. Meily Kurniawidjaja, Susiana Nugraha, Sjahrul Meizar Nasri, Pujiriani, I. and Bonardo Prayogo Hasiholan (2022). The prevalence of bad posture and musculoskeletal symptoms originating from the use of gadgets as an impact of the work from home program of the university community. Heliyon, [online] 8(10), pp.e11059–e11059. doi:https://doi.org/10.1016/j.heliyon.2022.e11059.
  15. Puri, J., Sharma, S., Asir John Samuel and Chahal, A. (2021). Investigate Correlation between Diastasis of Rectus Abdominis Muscle and Low Back Pain in Obese Women. Journal of Lifestyle Medicine, [online] 11(1), pp.38–42. doi:https://doi.org/10.15280/jlm.2021.11.1.38.
  16. Nishikawa, Y., Aizawa, J., Naohiko Kanemura, Takahashi, T., Naohisa Hosomi, Maruyama, H., Kimura, H., Matsumoto, M. and Kiyomi Takayanagi (2015). Immediate effect of passive and active stretching on hamstrings flexibility: a single-blinded randomized control trial. Journal of Physical Therapy Science, [online] 27(10), pp.3167–3170. doi:https://doi.org/10.1589/jpts.27.3167.
  17. Eiva Fallahasady, Nafise Rahmanloo, Foad Seidi, Rajabi, R. and Bayattork, M. (2022). The relationship between core muscle endurance and functional movement screen scores in females with lumbar hyperlordosis: a cross-sectional study. BMC Sports Science Medicine and Rehabilitation, [online] 14(1). doi:https://doi.org/10.1186/s13102-022-00567-2.
  18. Clark, D.R., Lambert, M.I. and Hunter, A.M. (2018). Contemporary perspectives of core stability training for dynamic athletic performance: a survey of athletes, coaches, sports science and sports medicine practitioners. Sports Medicine – Open, [online] 4(1). doi:https://doi.org/10.1186/s40798-018-0150-3.

0 Comments

Cancel

Download App For Free!

Join thousands starting their fitness journey with expert guidance, personalized plans – No fees, no limits, just results!

Explore Now

Download now and start achieving your fitness goals for free!

Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement

0
    Your Cart
    Your cart is emptyReturn to Shop
    Continue Shopping