Lying Bicycle Crunch

Muscles worked

Setup

1. Lie flat on your back on a mat with your lower back pressed firmly into the floor.
2. Place your hands lightly behind your head with elbows flared out wide.
3. Lift your shoulder blades slightly off the ground and raise your legs into a tabletop position with knees bent at 90 degrees.

How to do it

1. Simultaneously bring your right elbow toward your left knee while extending your right leg straight out at a 45-degree angle.
2. Exhale as you rotate your torso, focusing on bringing the shoulder—not just the elbow—toward the opposite knee.
3. Inhale as you switch sides in a fluid, controlled motion, bringing the left elbow toward the right knee while extending the left leg.
4. Maintain a steady, rhythmic 'pedaling' tempo while keeping your core constantly engaged.

Form checklist

• Keep your lower back glued to the floor to protect the spine.
• Avoid pulling on your neck; your hands should only provide light support.
• Fully extend the non-tucked leg to maximize tension in the lower abs.
• Rotate from the ribcage rather than just moving your arms back and forth.

Pro tips

• Focus on the 'crunch and twist' at the peak of each rep to maximize oblique contraction.
• Slow down the movement significantly to remove momentum and increase time under tension.

Make it harder

• Lower the extended leg closer to the floor (without arching your back) to increase the load on the lower abdominals.
• Hold the peak contraction on each side for 2 seconds before switching.

Frequently asked

What muscles does the lying bicycle crunch work?

The lying bicycle crunch primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.

What equipment do you need for the lying bicycle crunch?

The lying bicycle crunch requires no equipment — just your body weight.

Is the lying bicycle crunch good for beginners?

Yes. The lying bicycle crunch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals