Exercise guide
Bicycle Crunch Floor Touch
- Intermediate
- Compound
- Rep-based
- Waist
This dynamic variation of the bicycle crunch emphasizes deep trunk rotation and hip flexor control by requiring a full range of motion. It effectively targets the obliques and rectus abdominis while the leg extension engages the quadriceps for stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your lower back pressed firmly into the floor.
- Place your fingertips lightly behind your ears with elbows flared out wide.
- Lift your legs into a tabletop position with knees bent at 90 degrees and shins parallel to the ceiling.
How to do it
- Exhale as you rotate your torso to bring your right elbow toward your left knee while simultaneously extending your right leg straight out.
- Lower the elbow of the non-crunching side (left side) until it touches the floor to ensure a complete rotation of the spine.
- Inhale as you switch sides in a fluid, controlled motion, bringing the left elbow toward the right knee and touching the right elbow to the floor.
Form checklist
- Keep your lower back in constant contact with the floor to prevent strain.
- Lead the movement with your shoulder rather than pulling on your neck with your hands.
- Ensure the 'down' elbow actually touches the floor on every repetition for full oblique engagement.
- Keep the extended leg hovering just an inch above the floor without letting it rest.
Pro tips
- Focus on the 'rib-to-hip' connection, trying to bring your bottom rib toward the opposite hip bone during the twist.
- Slow down the tempo to a 2-second count per side to eliminate momentum and maximize time under tension.
Make it harder
- Pause for 2 seconds at the point of floor contact to increase the isometric demand on the obliques.
- Wear ankle weights to increase the resistance on the quadriceps and lower abdominals during the leg extension.
Frequently asked
- What muscles does the bicycle crunch floor touch work?
- The bicycle crunch floor touch primarily targets the abs and obliques, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the bicycle crunch floor touch?
- The bicycle crunch floor touch requires no equipment — just your body weight.
- Is the bicycle crunch floor touch good for beginners?
- The bicycle crunch floor touch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.