How to Do Bicycle Crunch

Bicycle Crunch is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Also known as Bicycle Crunches, Bicycle Ab Exercise.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Bicycle Crunch

  1. 01Lie flat on your back with hands behind your head and legs in a tabletop position.
  2. 02Lift your shoulder blades off the floor and extend one leg out at a 45 degree angle.
  3. 03Rotate your torso to bring the opposite elbow toward the tucked knee.
  4. 04Switch sides in a fluid motion, bringing the other elbow to the opposite knee.
  5. 05Keep your lower back pressed into the floor throughout the entire set.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bicycle Crunch

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Prioritize rotation from the mid back rather than pulling on the neck to engage the obliques effectively.

Same coaching engine used inside the A90 app

05 / FAQ

Bicycle Crunch questions

What muscles does Bicycle Crunch work?

Bicycle Crunch is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Bicycle Crunch correctly?

Lie flat on your back with hands behind your head and legs in a tabletop position. Lift your shoulder blades off the floor and extend one leg out at a 45 degree angle. Rotate your torso to bring the opposite elbow toward the tucked knee. Switch sides in a fluid motion, bringing the other elbow to the opposite knee. Keep your lower back pressed into the floor throughout the entire set.

What is the A90 coach tip for Bicycle Crunch?

Prioritize rotation from the mid back rather than pulling on the neck to engage the obliques effectively.

Is Bicycle Crunch suitable for beginners?

Bicycle Crunch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Bicycle Crunch?

No. Bicycle Crunch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes bicycle crunch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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