Bycicle Twisting Crunch
- Músculo objetivo
- Obliques, Rectus Abdominis
- Músculos sinergistas
- Gluteus Maximus, Iliopsoas, Quadriceps
- Equipamiento
- Body weight
- Parte del cuerpo
- Waist
- Tipo
- Strength
The bicycle twisting crunch is a bodyweight core exercise that primarily targets the obliques and the rectus abdominis, with help from the hip flexors (iliopsoas), quadriceps, and glutes as you cycle your legs. Performed lying on your back, it combines a twisting crunch with an alternating elbow-to-opposite-knee motion, making it a staple for building rotational ab strength.
Cómo hacer el Bycicle Twisting Crunch
- 1Lie flat on your back with your lower back pressed into the floor and your hands placed lightly behind your head, elbows pointing out.
- 2Lift your shoulder blades off the floor and bring both knees up so your thighs are roughly perpendicular to the floor.
- 3Extend your right leg straight out at a low angle while drawing your left knee in toward your chest.
- 4Rotate your torso to bring your right elbow toward your left knee, twisting through your waist rather than just pulling your neck.
- 5Pause briefly at the point of contraction, keeping your abs braced and your lower back flat.
- 6Switch sides in a smooth cycling motion: extend the left leg, draw the right knee in, and bring your left elbow toward your right knee.
- 7Continue alternating sides in a controlled rhythm, exhaling on each twist.
- 8Complete your reps, then lower your feet and shoulders back to the floor to finish.
Consejos de técnica
- Twist from your torso and ribcage, not your arms — your elbow follows the rotation rather than leading it.
- Keep your lower back pressed into the floor throughout to protect your spine and keep tension on the abs.
- Move slowly and deliberately; the bicycle crunch rewards control over speed.
- Lower the angle of your extended leg to increase the challenge, or keep it higher to make it easier.
Errores comunes
- Pulling on your head and neck with your hands, which strains the neck and takes work off the abs.
- Racing through reps with momentum, which swings the legs instead of working the obliques.
- Letting your lower back arch off the floor, which reduces core tension and stresses the spine.
- Only nodding the head toward the knee instead of rotating the torso, so the obliques never fully engage.
Preguntas frecuentes
What muscles does the bicycle twisting crunch work?
It primarily works the obliques and rectus abdominis, with the hip flexors (iliopsoas), quadriceps, and glutes assisting as you cycle your legs in and out.
Is the bicycle crunch good for beginners?
Yes. It needs no equipment and the difficulty scales easily — keep your extended leg higher and move slowly to start, then lower the leg and add reps as you get stronger.
How many reps should I do?
A common target is 2–3 sets of 15–20 reps per side. Focus on a controlled twist and full contraction rather than chasing a high rep count.
Where should I feel the bicycle twisting crunch?
You should feel it along the sides of your waist (obliques) and across the front of your abs. If you mostly feel your neck, you are pulling your head instead of twisting your torso.
