Lying Bicycle Crunch
Strengthen your core and obliques with the Lying Bicycle Crunch. Mimic a bicycle pedal motion, bringing opposite elbow to knee for effective abdominal
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Lying Bicycle Crunch
Description
A core workout where lying on your back, you mimic a bicycle pedal motion with your legs while touching your elbow to the opposite knee.
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How to do Lying Bicycle Crunch
- 01Setup
Lie on your back on the floor with your lower back pressed into the mat, hands lightly behind your head, and legs extended.
- 02Setup
Lift your head, shoulders, and upper back slightly off the floor, bringing both knees to a tabletop position so your hips and knees are at 90 degrees.
- 03
Simultaneously extend your left leg straight out, rotate your torso, and bring your right elbow towards your bent right knee.
- 04
Without resting, smoothly switch sides by extending your right leg and bringing your left elbow towards your bent left knee, mimicking a pedaling motion.
- 05
Continue alternating sides in a controlled manner, focusing on the contraction of your abdominal muscles with each rotation.
Tips
- Focus on initiating the rotation from your core, specifically your obliques, rather than just pulling your elbow to your knee.
- Keep your lower back pressed firmly into the floor throughout the entire exercise to protect your spine and maximize abdominal engagement.
- Maintain a controlled breathing pattern: exhale as you bring your elbow to your knee and inhale as you switch sides.
- Avoid pulling on your neck; your hands are there to lightly support your head, not to yank it forward or create strain.
Common mistakes
- Many people pull their head forward with their hands, straining the neck; instead, keep your neck neutral and allow your core to lift your shoulders, with hands lightly supporting the head.
- Performing bicycle crunches too quickly reduces muscle engagement and control; slow down each repetition, focusing on a deliberate rotation and leg extension for better results.
- Allowing the lower back to arch off the floor disengages the core and can cause back strain; actively press your lower back into the floor throughout the entire exercise.
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What muscles does Lying Bicycle Crunch work?
Lying Bicycle Crunch primarily targets Gluteus Maximus, Iliopsoas, Rectus Abdominis. Secondary muscles include Quadriceps, Sartorius, Tensor Fasciae Latae.
Is Lying Bicycle Crunch good for beginners?
Lying Bicycle Crunch is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Lying Bicycle Crunch?
You need Body weight to perform Lying Bicycle Crunch. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Lying Bicycle Crunch?
Focus on initiating the rotation from your core, specifically your obliques, rather than just pulling your elbow to your knee. Keep your lower back pressed firmly into the floor throughout the entire exercise to protect your spine and maximize abdominal engagement. Maintain a controlled breathing pattern: exhale as you bring your elbow to your knee and inhale as you switch sides. Avoid pulling on your neck; your hands are there to lightly support your head, not to yank it forward or create strain.
What are common mistakes when doing Lying Bicycle Crunch?
Many people pull their head forward with their hands, straining the neck; instead, keep your neck neutral and allow your core to lift your shoulders, with hands lightly supporting the head. Performing bicycle crunches too quickly reduces muscle engagement and control; slow down each repetition, focusing on a deliberate rotation and leg extension for better results. Allowing the lower back to arch off the floor disengages the core and can cause back strain; actively press your lower back into the floor throughout the entire exercise.
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Free · iPhone only · Available on the App Store