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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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