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trunk rotation
Bicycle Crunch
Search GoogleBicycle Crunch is a beginner trunk rotation exercise using bodyweight. It primarily trains abdominals and obliques. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- abdominals, obliques
- Secondary
- hip flexors
- Equipment
- bodyweight
- Mechanic
- isolation
Setup
- — Prepare the bodyweight and clear the movement area.
- — Set your stance, grip, and starting position before beginning bicycle crunch.
- — Choose a variation and range that let you keep complete control.
Execution
- — Rotate the rib cage toward the opposite knee with a slow pedal.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the trunk rotation.
- — Rotate the rib cage toward the opposite knee with a slow pedal.
- — Complete the movement with the same control and range on both sides.
Progressions
- — Loaded or slower-tempo bicycle crunch
Regressions
- — Supported or reduced-range bicycle crunch