Why the Bicycle Crunch Is One of the Best Core Moves for Cyclists—As Long As You Do It Correctly
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Bicycle crunches loosely mimic a pedaling motion, but do they actually belong in a cyclist’s strength routine? To better understand this popular ab exercise through the lens of the sport, we spoke with two experts who work directly with athletes and are well-versed in core anatomy (and spend plenty of time in the saddle themselves).
Jessie Duppler, P.T., D.P.T., creator of the Chain Reaction Strength Revolution program for cyclists, and Steve Weller, C.S.C.S, USA Cycling-certified coach and owner of Bell Lap Coaching, weighed in on how to do the bicycle crunch, its unique benefits, and the mistakes most people make. Plus, we’ve included five bicycle crunch variations in case you’re looking for an update on this classic move.
The Benefits of Bicycle Crunches
In general, cyclists should be working their core, as a strong midsection protects the spine and provides the stability needed to generate power and control the bike. And research shows that when it comes to abdominal exercises, the bicycle crunch outperforms many of its core-strengthening counterparts.
One well-known study sponsored by the American Council on Exercise (ACE) used electromyography equipment to measure muscle activation during 13 different ab exercises, including the bicycle crunch. The researchers then ranked the movements from most effective to least effective.
The bicycle crunch topped the list at number one for exercises that strengthen the rectus abdominis (a.k.a. the six-pack muscles). And for specifically targeting the obliques, which run alongside the rectus abdominis, the bicycle crunch came in second (after the captain’s chair exercise).
It’s the oblique-specific strengthening power of the bicycle crunch that makes it beneficial to cyclists, explains Duppler. “It utilizes more of the oblique muscles than normal crunches and sit-ups,” she tells Bicycling. “The obliques wrap further around the trunk and connect to a larger surface area of the top of the hips than the rectus abdominis… Because the obliques cover a larger surface area, they’re important in stabilizing the pelvis and spine for us to be able to generate power when we pedal. So the stronger the obliques, the better the body is able to generate power when riding,” she says.
Bicycle crunches also give cyclists an opportunity to challenge their coordination (if you’ve ever fumbled the first few reps, you get it) and train a cross-body rotational movement pattern, Weller says. “I think that’s a movement that’s supportive of a lot of work on the bike,” he says. “Cyclists are pretty one-dimensional in that they’re operating in that forward plane all the time. Anything I can do to work on rotational stability or strength I like to include.”
Weller also points out that bicycle crunches require you to maintain a braced core while “pedaling” the legs, which applies to riding. “There’s good translation to pulling hard on the handlebars, whether you’re accelerating out of a turn or you’re on the mountain bike trying to muscle up over a steep pitch or technical feature. That ability to lock your core, as if you were at the top of a bicycle crunch movement, [allows you to] get that bilateral transfer of strength a little bit better,” he says.
How to Do Bicycle Crunches
To do the standard bicycle crunch, you’ll need just an exercise mat.
Lie faceup with legs lifted and knees bent 90 degrees, calves parallel to floor.
Place fingertips behind head and spread elbows wide.
Engaging core, lift chest up so shoulder blades are off the ground. Avoid rounding shoulders or digging chin into chest. This is the starting position.
Keeping the chest lifted and the hips level, rotate torso to the left as you simultaneously extend right leg. Use abdominal muscles to draw right armpit toward left knee.
Immediately switch sides, rotating torso to the right and extending left leg. Use abdominal muscles to draw left armpit toward right knee.
Repeat, performing an equal amount of reps on each side.
Common Bicycle Crunch Mistakes
Doing the bicycle crunch incorrectly can render it less effective and potentially cause neck and back pain. To make sure you’re staying safe and getting the most out of your workout, avoid these common mistakes:
Leading with your chin. “You should feel your lower and side abdominals working,” Duppler says. “Oftentimes, people try to just pull their neck or elbows toward their knees. That results in them feeling a lot of upper ab work, near their sternum.” To better engage your obliques and lower abdominals, Duppler suggests drawing your armpit, not your elbow or chin, toward the opposite knee.
Relying on momentum. Weller encourages athletes to think about drawing their belly button toward their spine when doing the bicycle crunch, as this helps engage the transverse abdominis, a deep core muscle, and prevents you from using momentum to burn through reps. “Sometimes you’ll see a side-to-side rock where the back of the pelvis is coming off the floor,” he says. “I’d rather see stable, quiet hips without a lot of movement from side to side.”
Only doing crunches and sit-ups. To balance out your programming, be sure to mix in movements that open up the front of your body and get you out of that “crunched” position. “In the bicycle crunch, we get a lot of concentric contractions where we’re shortening our core muscles and contracting the legs. Same with the upper body,” Weller says. “I would pair it with something that counteracts the shortening of muscles,” he says, citing movements like the plank or bird dog.
Bicycle Crunch Variations
To do the following bicycle crunch variations, you’ll need an exercise mat, a bench, and a mini band.
1. Seated Bicycle Crunch
Why it works: Performing a bicycle crunch from a seated position reduces resistance and provides extra support and stability, making this variation a smart option for those who struggle with neck or back pain or don’t yet have the core strength to do a traditional bicycle crunch.
How to do it:
Sit up straight in a chair or on a bench with feet flat on the floor.
Keeping shoulders back and core engaged, place fingertips behind head and spread elbows wide. This is the starting position.
Simultaneously rotate torso to the left as you lift left foot, using abdominal muscles to draw right armpit toward left knee.
Lower left foot and return to the starting position.
Repeat on the opposite side, rotating to the right and lifting right foot.
Perform an equal number of reps on each side.
2. Standing Bicycle Crunch
Why it works: Also a good choice for anyone who experiences neck or back pain when doing crunches and sit-ups, the standing bicycle crunch trains your single-leg balance while strengthening your core. And if you want to get in some outdoor ab work but don’t want to get down on the ground, mix in this variation along with some weighted carries, woodchops, and windmills for a full core workout.
How to do it:
Stand with feet shoulder-width apart and place fingertips behind head.
Rotate torso to the right as you lift right knee to hip height. Use abdominal muscles to draw left armpit toward right knee.
Lower foot and return to a standing position.
Repeat on the opposite side.
Perform an equal number of reps on both sides.
3. Banded Bicycle Crunch
Why it works: One way to increase the difficulty of the bicycle crunch is to add external resistance with a mini band. You’ll feel this variation in your abdominals and hip flexors.
How to do it:
With a mini band looped around the arches of both feet, lie faceup with legs lifted and knees bent 90 degrees.
Place fingertips behind head and spread elbows wide. Engaging core, lift chest up so shoulder blades are off the ground. This is the starting position.
Keeping the chest lifted and the hips level, rotate torso to the left as you simultaneously extend right leg. Use abdominal muscles to draw right armpit toward left knee.
Immediately switch sides, rotating torso to the right and extending left leg. Use abdominal muscles to draw left armpit toward right knee.
Repeat, performing an equal amount of reps on each side.
4. Tempo Bicycle Crunch
Why it works: Rocking your hips or using momentum during the bicycle crunch is one way to “cheat,” as it takes core strength out of the equation. Slowing down lets you focus on keeping the hips stable as you engage your abdominals. (And it makes the exercise harder.)
How to do it:
Lie faceup with legs lifted and knees bent 90 degrees.
Place fingertips behind head and spread elbows wide. Engaging core, lift chest up so shoulder blades are off the ground. This is the starting position.
Keeping the chest lifted and the hips level, slowly rotate torso to the left as you simultaneously extend right leg. Use abdominal muscles to draw right armpit toward left knee. Hold the contraction for a count of 3.
Slowly switch sides, rotating torso to the right and extending left leg. Use abdominal muscles to draw left armpit toward right knee. Hold the contraction for a count of 3.
Repeat, performing an equal amount of reps on each side.
5. Elevated Bicycle Crunch
Why it works: Cyclists already spend a lot of time in a “crunched” position, so if you’re feeling the need to open up your range of motion, try an elevated bicycle crunch. Using a bench allows you to rest your feet on the ground and extend your hips between reps.
How to do it:
Lie faceup on a bench with knees bent and feet on the ground.
Place fingertips behind head and spread elbows wide. Engaging core, lift chest up so shoulder blades are off the bench. This is the starting position.
Keeping chest lifted, slowly rotate torso to the left as you simultaneously lift left foot off the ground. Use abdominal muscles to draw right armpit toward your left knee.
Lower foot to the ground and return to the starting position.
Repeat on the opposite side.
Perform an equal amount of reps on each side.
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