45 Degrees Bicycle Twisting Crunch
Expert Advice
Ensure to keep the movement controlled and focus on using your abs to twist rather than momentum.
How-to-do Steps
- Lie back on a special bench set at a 45-degree angle.
- Place your hands behind your head without locking your fingers.
- Lift your legs to a tabletop position and perform a bicycle pedal motion.
- As you pedal, twist your torso so that your opposite elbow approaches your opposite knee.
- Alternate sides with each pedal motion for the desired number of repetitions.
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Muscles Worked
45 Degrees Bicycle Twisting Crunch primarily targets the Abs, Quads, with Strength mechanics using Special Bench. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs40%
Quads40%
Secondary
Glutes20%
Equipment
Special Bench
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does 45 Degrees Bicycle Twisting Crunch work?
45 Degrees Bicycle Twisting Crunch primarily targets the Abs, Quads. Secondary muscles involved include Glutes. It is classified as a Strength exercise performed with Special Bench.
How many sets and reps should I do for 45 Degrees Bicycle Twisting Crunch?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is 45 Degrees Bicycle Twisting Crunch suitable for beginners?
Yes, 45 Degrees Bicycle Twisting Crunch is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
