What Muscles Do Bicycle Crunches Work? Why Add This Move To Your Workout

If you are looking for an effective bodyweight exercise that helps tone your core, you should consider bicycle crunches.

With a bicycle crunch, you lie flat on your back with your hands behind your head. You then lift your shoulder blades off the mat, followed by your knees, till you’re holding your knees at a 90-degree angle—alternate extending your legs and twist your body to touch your elbows to the opposite knee.

The motion of your legs during this exercise should resemble someone pedaling on a bike. You might be curious as to why this exercise is considered effective? What muscles do bicycle crunches work? Read on to find out.

What Muscles Do Bicycle Crunches Work?

Bicycle crunches are considered effective for strengthening and shaping your core because they work for three key muscle groups.

1. Rectus abdominis

Also known as the upper ab area or the six-pack muscle. It’s essential to work this area as it builds strength and flexibility. This muscle group stabilizes your pelvis and controls spine flexion and extension through a varied range of motion.

2. Obliques

These are the muscles found at the side of your upper body. They help your body turn from side to side. There are actually two sets of obliques, the internal and external obliques, and bicycle crunches effectively exercise both.

3. Hip flexors

This muscle group is found in the front of your hip. It would help if you had strong hip flexors to move your leg and knee. The hip flexors allow you to bend your knee or flex your hip, so you need them when walking, running, or kicking. 

By working these three muscle groups and building your core strength, bicycle crunches help you perform a wide range of motions properly. This is why it’s a good idea to incorporate this easy exercise into your workout routine.