Bicycle Crunch
The Bicycle Crunch is a bodyweight exercise that primarily targets the core, with assistance from the core. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Bicycle Crunch
- 1Lie on your back with your lower back gently pressed into the floor, hands lightly behind your head, and knees bent so your shins are parallel to the ground with feet off the floor. Lift your shoulder blades slightly so your abs are engaged, keeping your neck relaxed and eyes toward the ceiling.
- 2Slowly bring one knee toward your chest as you twist your upper body to bring the opposite elbow toward that knee, then switch sides in a smooth, pedaling motion. Move at a controlled pace, exhaling as you twist and bring elbow to knee, and inhaling as you switch to the other side without dropping your shoulders down between reps.
Coach tips
- Keep your hands soft behind your head and think about lifting with your abs, not pulling on your neck.
- Press your lower back into the floor the whole time to protect your spine and get more out of your abs.
- Go slower rather than faster so you can fully straighten the extended leg and really feel your abs and side abs working.
Train core smarter
One rep, one set. Hypro turns the Bicycle Crunch into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Bicycle Crunch weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much core you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Bicycle Crunch fits right into proven hypertrophy and strength templates.
