Bicycle Crunch Raised Legs
Complete guide to Bicycle Crunch Raised Legs. Learn proper form, technique, and execution. Targets Waist — Abdominals. Requires none. Step-by-step instructions and expert tips.
How to Perform Bicycle Crunch Raised Legs
Lie on your back on an exercise mat and place your hands behind your head.
Raise both legs off the floor and keep them extended.
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 by extending the right leg and bringing your left knee in while rotating your right elbow to meet 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 |