FitnessAIBicycle crunch
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How to do it
Bring opposite elbow and knee together by lifting the shoulder, not pulling the neck; slow tempo
Muscles worked
Mainly abdominales. Train it inside a balanced routine to progress safely.
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.
Alternative exercises
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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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