Bicycle Crunch
Expert Advice
Keep your elbows wide and focus on rotating your torso rather than simply moving your elbows.
How-to-do Steps
- Lie flat on your back with your hands behind your head and knees bent.
- Lift your shoulders off the ground and bring your right elbow towards your left knee while extending the right leg.
- Switch sides by bringing your left elbow towards your right knee while extending the left leg.
- Continue alternating sides in a cycling motion for the desired number of repetitions.
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Muscles Worked
Bicycle Crunch primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Bicycle Crunch work?
Bicycle Crunch primarily targets the Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bicycle 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 Bicycle Crunch suitable for beginners?
Yes, Bicycle Crunch is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
