ProgreviaBicycle crunch
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How to do it
Lying down, bring opposite elbow and knee together rotating the trunk from the obliques, not the neck. Alternate slow and controlled; the extending leg doesn't touch the floor.
Muscles worked
Mainly abdominales. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Core
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Low (0.4 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Pulling on the neck with your hands and flexing at the hips instead of curling the spine with the abs.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Bicycle crunch compares with other abs exercises
The catalogue has 14 exercises with abs as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Bicycle crunch is number 3 (tied with 4 others).
That makes it a good candidate for adding abs sets at the end of a session or in heavy weeks, when you want volume without extra fatigue.
With different equipment, the same movement pattern offers 3 alternatives, such as Cable crunch, Pallof press and Landmine rotation.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Reverse crunch | bodyweight | Low (0.3 out of 2.2) | Basic |
| Dead bug | bodyweight | Low (0.3 out of 2.2) | Basic |
| Bicycle crunch | bodyweight | Low (0.4 out of 2.2) | Basic |
| Cable crunch | cable | Low (0.4 out of 2.2) | Basic |
| Pallof press | cable | Low (0.4 out of 2.2) | Needs coaching |
| Plank | bodyweight | Low (0.4 out of 2.2) | Basic |
| Side plank | bodyweight | Low (0.4 out of 2.2) | Basic |
| Hollow hold | bodyweight | Low (0.5 out of 2.2) | Needs coaching |
Bodyweight. In the trial by Kotarsky et al. (2018), four weeks of progressively harder push-ups significantly improved bench press 1RM, just like training the bench press itself. It is a strength result, not a hypertrophy one, and the condition is the word progressive: the exercise has to keep getting harder.
An isolation exercise. In the trial by Gentil et al. (2015), with untrained young men over ten weeks, the biceps curl and the lat pulldown were equally effective for gaining strength and size in the elbow flexors: isolation is not filler.
- Kotarsky CJ, Christensen BK, Miller JS, Hackney KJ. Effect of progressive calisthenic push-up training on muscle strength and thickness. Journal of Strength and Conditioning Research. 2018;32(3):651-659.
- Gentil P, Soares S, Bottaro M. Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine. 2015;6(2):e24057.
Alternative exercises
More Core exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Bicycle crunch based on your level, goal and available days.
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Generate a full routine with the emphasis on Abs and Bicycle crunch among your preferred exercises. Free, no sign-up.
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Frequently asked questions
What muscles does Bicycle crunch work?
Bicycle crunch mainly works the abdominales muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Bicycle crunch should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for abdominales to your level (about 10–20 sets per muscle per week).
Is Bicycle crunch good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow abdominales.
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