Lying Bicycle Crunch
Expert Advice
Perform the exercise in a controlled manner to maximize engagement of the abdominal muscles.
How-to-do Steps
- Lie on your back with your hands behind your head and your legs raised to form a 90-degree angle.
- Bring your right elbow towards your left knee while straightening your right leg.
- Switch sides, bringing your left elbow towards your right knee while straightening your left leg.
- Continue alternating sides in a 'pedaling' motion for the desired number of repetitions.
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Muscles Worked
Lying Bicycle Crunch primarily targets the Glutes, Quads, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes33%
Quads33%
Abs34%
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 Lying Bicycle Crunch work?
Lying Bicycle Crunch primarily targets the Glutes, Quads, Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying 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 Lying Bicycle Crunch suitable for beginners?
Yes, Lying 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.
