Bicycle Crunch

Bicycle Crunch is a beginner isolation pull using bodyweight. It loads Abs.

Why this lift

The Bicycle Crunch is a beginner isolation pull lift. It primarily loads Abs. You need bodyweight. Most programs place it after your main compounds, as accessory work. You may also hear it called Bicycle Crunchs.

Loaded carries, crunches, and the brace on every compound already train the abs. Extra core work is seasoning, not the meal. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Abs
• Secondary: —

Setup

• Set bodyweight and lock a neutral spine. Ribs down.

How to do it

1. Move or hold so Abs stay braced. No yanking on the neck.

Coaching cues

• Exhale as you work. Keep the pelvis quiet.

Common mistakes

• Yanking the head or yanking the lumbar spine. Shorten the range; slow down.

How to program it

Treat the Bicycle Crunch as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Bicycle Crunch does not agree with you, Barbell Rollout trains Abs with a different setup.

Related lifts

• Barbell Rollout Abs
• Cable Crunch Abs
• Cable Side Crunch Abs
• Captains Chair Knee Raise Abs
• Captains Chair Leg Raise Abs
• Crunch Abs

FAQ

What muscles does the Bicycle Crunch work?

The Bicycle Crunch works Abs.

What equipment do I need for the Bicycle Crunch?

You need bodyweight.

Is the Bicycle Crunch suitable for beginners?

Yes. The Bicycle Crunch is marked beginner in this catalog. Start lighter than you think and film one set from the side.