Bicycle Crunch
Complete guide to Bicycle Crunch. Learn proper form, technique, and execution. Targets Waist — Abdominals, Obliques, Abs. Requires none. Step-by-step instructions and expert tips.
How to Perform Bicycle Crunch
Lie on your back on an exercise mat and place your hands behind your head.
Lift your shoulders slightly off the floor and raise your feet a few inches.
Engage your abs and take a breath.
Bring your right knee toward your chest while rotating your left elbow to meet it and exhale.
Immediately switch, extending the right leg while bringing your left knee in and rotating your right elbow toward it.
Keep alternating in a smooth, controlled motion, breathing steadily throughout.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |