Instructions

1

Lie on your back on a flat surface with your torso supported and head resting comfortably. Keep your lower back neutral against the floor. One leg remains bent with foot planted for stability, while the other leg is extended straight out.

2

Place both hands behind your head for support, interlacing fingers lightly at the base of skull without pulling on neck. Engage your core by drawing navel toward spine. Keep your extended leg straight with a slight knee bend to prevent hyperextension.

3

Lower the extended leg slowly toward the floor in a controlled manner, allowing gravity to assist the movement. Keep the leg as straight as possible throughout descent while maintaining core engagement to protect lower back.

4

Drive through the hip flexors and quadriceps to lift the extended leg back to starting position with a smooth, controlled movement. Return to the initial height without momentum, completing one repetition before repeating or switching legs.

PRIMARY MUSCLESRectus Femoris

SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Sartorius

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Focusing on the Bicycle Crunch allows you to target the Rectus Femoris with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Significantly enhances the structural integrity and power of the Rectus Femoris.
Allows for a natural movement path that closely mimics functional daily activities.
Improves overall Waist stability and proprioception during heavy loads.

Common Mistakes

Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Rectus Femoris and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Iliopsoas, Sartorius to maintain control of the Body weight.

Exercise Variations

Dumbbell Bicycle Crunch
Cable Bicycle Crunch
Banded Bicycle Crunch

Bicycle Crunch