Core Exercise Guide
Bicycle Crunch
Target Muscle
Core
Equipment Needed
Standard Gym Equipment
Difficulty
Beginner
Step-by-Step Execution Instructions for Bicycle Crunch
- 1. Setup & Spine Neutrality: Set your body in proper alignment on mat or machine for Bicycle Crunch.
- 2. Core Engagement: Exhale forcefully and brace your rectus abdominis and obliques.
- 3. Controlled Flexion / Rotation: Perform Bicycle Crunch using deliberate abdominal contraction rather than momentum.
- 4. Return to Start: Return under tension to starting position while maintaining abdominal brace.
For Muscle Mass (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.
For Maximum Strength
Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.
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Anatomical Muscle Hub
Abdominals Guide
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Targeted Workout Split
Push Pull Legs (PPL) Split
See how Bicycle Crunch integrates into a weekly training split.
Alternative Exercise
Cable Pallof Press
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