45 degree Bycicle Twisting Crunch
- Target muscle
- Iliopsoas, Obliques, Rectus Abdominis
- Synergist muscles
- Gluteus Maximus, Quadriceps, Sartorius
- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
The 45 degree bycicle twisting crunch is a bodyweight core exercise that targets the obliques and rectus abdominis at the front and sides of your waist, with the iliopsoas (hip flexors) driving the cycling leg motion. Performed on a 45 degree hyperextension bench, it combines a crunch with a twist to build a stronger, more defined midsection.
How to do the 45 degree Bycicle Twisting Crunch
- 1Set the foot and hip pads of a 45 degree hyperextension bench to your height and lie back on it with your torso supported and legs free.
- 2Place your hands lightly behind your head with your elbows wide, and brace your core to flatten your lower back against the pad.
- 3Crunch your torso up and rotate one shoulder across your body while drawing the opposite knee in toward that shoulder.
- 4Bring your elbow and the opposing knee close together at the top, twisting through your obliques rather than yanking on your neck.
- 5Extend that leg back out as you rotate to the other side, drawing the other knee in toward the opposite shoulder in a cycling motion.
- 6Keep the movement controlled and continuous, alternating sides like pedaling a bicycle while maintaining the crunch.
- 7Continue alternating for your target reps, then lower your torso back under control to finish the set.
Form tips
- Rotate through your torso and ribs, not by pulling your head forward with your hands.
- Move at a slow, deliberate tempo and exhale as you crunch and twist to keep tension on the abs.
- Keep your lower back pressed into the pad so the work stays in the obliques and rectus abdominis.
- Draw the knee fully in and reach the elbow across to make each rep a real twist rather than a small nod.
- Train both sides evenly, counting one rep per side, to keep your waist balanced.
Common mistakes
- Pulling on your head or neck with your hands instead of twisting through the core, which strains the cervical spine.
- Rushing the reps with momentum, which takes tension off the obliques and reduces the training effect.
- Letting the lower back arch off the pad, which shifts strain to the spine and loses core tension.
- Only nodding the head and shoulders without rotating, which fails to engage the obliques.
- Working one side harder than the other, which leads to unevenly developed obliques.
Frequently asked questions
What muscles does the 45 degree bycicle twisting crunch work?
It primarily works the obliques and rectus abdominis at the front and sides of your waist, with the iliopsoas (hip flexors) acting as a synergist to drive the cycling leg motion.
Is the 45 degree bycicle twisting crunch good for beginners?
Yes. It uses only your bodyweight and a 45 degree hyperextension bench, so beginners can learn the crunch-and-twist pattern with slow, controlled reps before speeding up.
How many sets and reps should I do?
For most people, 3 sets of 10–15 controlled reps per side works well. Focus on a full twist and a strong contraction rather than chasing high rep counts.
What is a good alternative to the 45 degree bycicle twisting crunch?
Standard bicycle crunches on the floor, cable woodchoppers, or hanging oblique knee raises all train the obliques through rotation and crunching and are solid alternatives.
Where should I feel the 45 degree bycicle twisting crunch?
You should feel it across the front and sides of your waist, in the rectus abdominis and obliques, with a strong contraction as you twist your elbow toward the opposite knee.
