Bicycle Crunch
The Bicycle Crunch primarily works the External Obliques, Rectus Abdominis, with secondary activation of the Internal Obliques and stabilizer support from the Iliopsoas. It is a bodyweight isolation exercise at beginner difficulty.
The Bicycle Crunch is an beginner isolation exercise requiring no equipment, following a rotation movement pattern. It primarily targets the External Obliques, Rectus Abdominis, with secondary engagement of the Internal Obliques. This is a bilateral pushing movement, meaning both sides work together to generate force.
Crunch with alternating leg movements emphasizing obliques.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Rotation |
| Force | Push |
| Laterality | Bilateral |
| Primary | External Obliques, Rectus Abdominis |
| Secondary | Internal Obliques |
Muscles Worked
The External Obliques, and Rectus Abdominis are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Internal Obliques assists as a secondary mover, contributing to force production without bearing the primary load. The Iliopsoas act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle External Obliques (core)
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle Internal Obliques (core)
Stabilizer Muscles
- Stabilizer Muscle Iliopsoas (hip_flexors)
How to Perform
Preparation
- Position body with proper alignment.
Execution
- Rotate torso against resistance through full range of motion.
- Return to starting position under control.
- Repeat on opposite side.
Comments
- Maintain control throughout movement to fully engage the Rectus Abdominis, External Obliques.
Tips & Common Mistakes
- Initiate rotation from your hips and torso, not just your arms.
- Control the return movement — resist letting momentum do the work.
- Keep your core engaged throughout to protect your spine during rotation.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (External Obliques, Rectus Abdominis) and can be substituted based on your equipment or variation preferences.
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