Lying Bicycle Crunch

Instructions

1
Lie flat on your back on a mat or floor with legs extended, arms at your sides with palms down for support, and head neutral against the surface.
2
Keep one leg extended and bent on the floor for stability. Engage your core and maintain a neutral spine throughout the movement.
3
Slowly lower the straight leg toward the floor in a controlled manner, allowing the quadriceps to lengthen while maintaining a slight bend at the knee to prevent locking. Lower until the heel nearly touches or lightly contacts the floor.
4
Drive through the quadriceps to lift the extended leg back to the starting position, keeping the leg straight and controlled. Exhale as you raise the leg, squeezing the quadriceps at the top before repeating.
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Lying Bicycle Crunch because it challenges the Rectus Femoris through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Waist region.

Benefits

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

Common Mistakes

  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

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

Exercise Variations

  • Dumbbell Lying Bicycle Crunch
  • Cable Lying Bicycle Crunch
  • Banded Lying Bicycle Crunch

Frequently Asked Questions