FitCi
Bicycle Crunch is an isolation exercise for the core: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: glutes. Equipment: bodyweight. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie on your back, place your hands beside your head, and lift your legs.
- Keep your abs active by lifting your upper back slightly off the floor.
- Draw your right knee toward your chest while extending your left leg.
- Rotate your torso, bringing your left elbow toward your right knee.
- Switch sides under control, as if pedaling a bicycle.
Coaching tip
Rotate your torso as you bring elbow and knee together; do the movement under control, not fast.
Caution
Skip this move or ask a professional first if you have pain or an injury in: neck. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Leg Raise
- Same muscle, different equipment: Cable Crunch, Ab Wheel Rollout, Pallof Press
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.