Bicycle Crunch
The bicycle crunch is a dynamic bodyweight core exercise that targets the rectus abdominis and obliques through a rotational movement pattern. By mimicking a pedaling motion while rotating the torso, it builds coordination, core stability, and rotational strength.
Since the bicycle crunch requires significant coordination and endurance, the AI analyzes your rep consistency and RPE to ensure you aren't sacrificing form for speed as fatigue sets in. If your recent training data indicates high fatigue in the hip flexors from running or squats, the app can suggest modifying the tempo or swapping to a regression to prevent lower back strain. Additionally, if you have a history of lumbar discomfort, the AI can proactively recommend alternatives like Dead Bugs to maintain core engagement without the spinal shearing force.
Form Cues
- Press your lower back firmly into the floor throughout the movement
- Rotate through your ribcage to bring the shoulder blade off the ground
- Extend the straight leg fully with each repetition
- Keep your elbows wide and out of your peripheral vision
- Move at a slow, deliberate tempo to maximize muscle tension
- Don't pull on your neck or head with your hands
- Don't rush the movement or use momentum to twist
- Don't let your lower back arch off the floor
- Don't bring your elbows together in front of your face
- Don't let the extended leg rest on the floor between reps
Common Mistakes
- Pulling on the neck
- Rushing through reps
- Arching the lower back
- Insufficient torso rotation
- Holding breath
Muscles Worked
This exercise is highly effective for total core development because it combines spinal flexion with rotation, deeply engaging both the rectus abdominis and the internal and external obliques. The pedaling motion also recruits the hip flexors and transverse abdominis, requiring these muscles to stabilize the pelvis against the dynamic movement of the legs.
Primary
Secondary
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