ExerciseGIF

Exercises / Bicycle crunch

Bicycle crunch GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • AbsMusculus rectus abdominis
  • ObliquesMusculus obliquus externus abdominis
  • Hip flexorsMusculus iliopsoas
Equipment
mat
Level
beginner
Loop
One repetition, 2.53 seconds

Get this animation

Part of the crunch and sit-up pack, all 7 crunch and sit-up variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the crunch and sit-up pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/bicycle-crunch \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a bicycle crunch

  1. Lie on your back with your hands lightly behind your head and your legs lifted, knees bent at 90 degrees.
  2. Lift your shoulder blades off the floor and brace your core.
  3. Extend your right leg while rotating your torso to bring your right elbow toward your left knee.
  4. Switch sides in a smooth pedaling motion, bringing your left elbow toward your right knee.
  5. Continue alternating sides at a controlled pace for the set number of reps.

Form tips

  • Keep your lower back pressed into the mat throughout the movement.
  • Avoid pulling on your neck with your hands.
  • Perform the rotation using your core, not momentum.
  • Breathe steadily and maintain a controlled tempo.

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