Bicycle crunch: how to do it

Main muscles: Obliques, Lower abs. Helpers: Upper abs. Below: step-by-step form, common mistakes, a muscle map, reps and rest, and what to swap it for.

Equipment

Bodyweight

Reps

16–30

Rest

60 s

Muscle group

Core

How to do it

On your back with the shoulder blades off the floor and hands by the temples.
Reach one shoulder towards the opposite knee while the other leg straightens.
Switch sides at a moderate pace, neck relaxed.

Common mistakes

Pulling the head with the hands, rushing instead of curling, lifting the lower back.

▶ Form video on YouTube

Muscles worked

Front

Back

primary·secondary

Primary: Obliques, Lower abs
Secondary: Upper abs

A secondary muscle gets roughly half the stimulus of a set — that is also how the log’s stats count it.

Alternatives: similar exercises

Plank Bodyweight · Upper abs, Lower abs Ab wheel rollout Bodyweight · Upper abs, Lower abs Hanging leg raise Bodyweight · Lower abs Reverse crunch Bodyweight · Lower abs Dead bug Bodyweight · Lower abs Cable crunch Cable · Upper abs

Log your sets — the app suggests the next weight

GymAssist tracks the load on each of 40 muscles, paints it on a body map and uses double progression to tell you when to add weight.

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