Core · Bodyweight
Standing Bicycle Crunch
How to do the standing bicycle crunch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Core Hold
- Mechanic
- Accessory
How to do it
Stand tall with your hands behind your head. Lift one knee toward your opposite elbow while twisting your torso. Lower back to the start and repeat on the other side, engaging your core throughout.
- 1Feel your obliques working as you twist and bring elbow toward opposite knee while standing
- 2Keep your core engaged and stand tall
- 3Alternate sides in a controlled, rhythmic manner
Common mistakes
- Avoid pulling your head down; keep your hands light behind your head
- Don't rush or over-rotate; keep movement smooth
- Avoid locking your knees; maintain a slight bend
Muscles worked
The standing bicycle crunch mainly works the upper abs and lower abs, with the obliques assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- QuadsMinor
Standing Bicycle Crunch strength standards
See how your standing bicycle crunch ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronze6 reps
Silver14 reps
Gold50 reps
Platinum89 reps
Diamond111 reps
Champion132 reps
Find your rank
Enter your best set of reps.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the standing bicycle crunch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed April 2026.