{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Bicycle Crunches",
      "kind": "common"
    },
    {
      "text": "Air Bike",
      "kind": "common"
    },
    {
      "text": "Bicycle",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "external-oblique",
        "role": "prime-mover"
      },
      {
        "muscle": "internal-oblique",
        "role": "prime-mover"
      },
      {
        "muscle": "iliopsoas",
        "role": "synergist"
      },
      {
        "muscle": "rectus-femoris",
        "role": "synergist"
      },
      {
        "muscle": "tensor-fasciae-latae",
        "role": "synergist"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "lumbar-spine",
        "actions": [
          "flexion",
          "rotation"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "flexion",
          "rotation"
        ]
      },
      {
        "joint": "cervical-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "hypertrophy"
    ],
    "movement_patterns": [
      "rotation",
      "spinal-flexion"
    ],
    "mechanics": "compound",
    "force": "not-applicable",
    "kinetic_chain": "open",
    "laterality": "alternating",
    "planes": [
      "transverse",
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1412"
  },
  "id": "oec:bicycle-crunch",
  "instructions": {
    "setup": [
      "Lie face up on the floor with your lower back pressed gently into the ground.",
      "Place your fingertips lightly behind your ears or temples, keeping your elbows pointed outward.",
      "Lift your shoulder blades slightly off the floor and raise both legs, bending your hips and knees to approximately 90 degrees."
    ],
    "steps": [
      "Simultaneously extend one leg straight out at a 45-degree angle while drawing the opposite knee in toward your chest.",
      "Rotate your torso to bring the opposite armpit and shoulder toward the raised knee, keeping your elbows wide.",
      "Pause briefly to contract the abdominals, then smoothly reverse the motion by switching legs and rotating your torso to the other side.",
      "Continue alternating sides in a smooth, rhythmic, pedaling motion."
    ],
    "breathing": "Exhale as you rotate your torso toward the knee, and inhale as you transition through the center.",
    "cues": [
      "Rotate shoulder to knee, not elbow to knee",
      "Keep elbows flared wide",
      "Glue your lower back to the mat"
    ],
    "common_faults": [
      {
        "fault": "Pulling on the neck with the hands, causing cervical strain.",
        "correction": "Rest only your fingertips against your head without pulling, or cross your arms over your chest."
      },
      {
        "fault": "Flapping the elbows across the face to touch the knee instead of rotating the torso.",
        "correction": "Keep elbows fixed wide in your peripheral vision and drive the rotation from your ribcage and shoulders."
      },
      {
        "fault": "Moving rapidly using momentum rather than muscular control.",
        "correction": "Slow the tempo down, holding each rotational peak for a brief one-count."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid this movement if you experience sharp lower back pain or severe spinal flexion intolerance."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Bicycle Crunch",
  "previous_ids": [
    "oec:bicycle-crunches"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: bicycle crunches",
        "url": "https://wger.de/en/exercise/1412/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "hpmbala@gmail.com"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:crunch"
    },
    {
      "type": "progression-of",
      "target": "oec:crunch"
    },
    {
      "type": "substitute-for",
      "target": "oec:russian-twist"
    },
    {
      "type": "substitute-for",
      "target": "oec:twisting-sit-up"
    }
  ],
  "setup": {
    "position": "supine",
    "range": "full"
  },
  "status": "active",
  "summary": "A supine bodyweight abdominal exercise combining spinal flexion, trunk rotation, and alternating leg extension to target the rectus abdominis and obliques."
}