Standing Bicycle Crunch

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Standing Bicycle Crunch Exercise

Standing bicycle crunch (also known as standing criss cross exercise) is a more functional variation of regular Bicycle Crunches. Which by the way is proven to be 248% more effective than standard crunches.

This exercise will help you to build up the functional core strength and improve your balance. With a special emphasis on the oblique muscles. Standing variation of the exercise will also help to burn more calories due to the additional muscles involved in the movement.

As all standing ab exercises, this one too, lowers the risk of straining a neck and hurting a lower back. Which is a frequent occurrence for ab exercises done on the floor because of a poor technique. In a standing position there is no need to pull the neck or lay on the back.

Standing bicycle crunch is suitable for everyone regardless of the level of fitness. It’s particulary beneficial for dancers, fighters and other athletes.



  • Burns more calories than regular bicycle crunches.
  • Less strain on the neck and lower back.
  • No equipment needed. You can do it anytime, anywhere.
  • Promotes development of functional body.
  • Great for those who are not able to get down to and up from the floor easily.


Standing Bicycle Crunch Step 1

Get in a starting position. Stand tall with your feet shoulder-width and your toes pointing forward. Place your fingertips behind the neck with your elbows pointing out to your sides in line with your shoulders. Inhale and contract your core muscles.

Standing Bicycle Crunch Step 2

To begin the exercise raise your right knee up across the body as high as you can to your chest. Simultaneously twist your torso to the right and draw your left elbow towards the lifted knee so that you can feel the crunch. Exhale during the movement.

Then return in a starting position and repeat the same movement on the other side. Keep alternating sides until you reach a desired number of repetitions or time limit. You can also finish all reps on one side and then switch to the other side.


  • If balancing causes a trouble, practice standing bicycle crunch with one hand against a wall.
  • To ensure a good mind-muscle connection, keep your abs tense at all times.
  • To put your abs more at work avoid generating a momentum. Perform slow and controlled movements.
  • To add a resistance use ankle weights.
About Matiss Bartulis

Sweets and pizza addict. Online and real-life fitness coach. Author of the "From Fat To Six Pack" E-mail training course. You can find him on Google+ and Facebook.