Bicycle Crunch
An alternating trunk curl that turns toward one bent knee as the other leg extends.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Trunk stability
- Modality
- Calisthenics
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Alternating
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Lie on the back and lift the knees over the hips.
- Place the fingertips lightly behind the head and lift the shoulder blades.
Do the rep
- Turn the trunk toward one bent knee while extending the other leg.
- Return through the centre without pulling the head.
- Repeat toward the other knee.
What counts as a rep
One rep turns the trunk toward one bent knee and returns through the centre; add left and right turns to one total.
One rep turns the trunk toward one bent knee and returns through the centre; add left and right turns to one total.
Breathing
Exhale as you turn toward the knee; breathe in through the centre.
Cues
- Turn the ribs.
- Keep the hands light.
- Keep the lower back on the floor.
Common mistakes
Pulling the head
What you seeThe hands pull the chin toward the chest.
FixSupport the head lightly and turn from the ribs.
Light hand contact limits neck strain.
Lower back lifting
What you seeThe lower back arches as the leg extends.
FixKeep the extended leg higher or bend it slightly.
Back contact keeps the trunk position controlled.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the neck hurts.
- End the set when the lower back cannot stay down.
General educational content, not individual coaching or medical advice.
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