Bicycle Crunch
Abs·Beginner
Exercise guide
Crunch
The Crunch targets the abdominal muscles by flexing the spine in a short, controlled range of motion.
Category
Bodyweight
Difficulty
Beginner
Movement
Isolation
Bodyweight
Yes
How to
How to do the Crunch
- 01
Lie flat on your back with knees bent and feet on the floor.
- 02
Place your hands lightly behind your head or across your chest.
- 03
Brace your core and press your lower back into the floor.
- 04
Lift your shoulders off the ground by contracting your abs.
- 05
Pause briefly at the top.
- 06
Lower back down slowly without fully relaxing.
Performance tips
Cues that matter
- Move through your upper spine, not your hips
- Avoid pulling on your neck
- Keep constant tension on your abs throughout
Common questions
Frequently asked
What muscles does the Crunch work?
The Crunch primarily targets the Abs.
Is the Crunch a compound or isolation exercise?
The Crunch is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Crunch?
The Crunch is a bodyweight exercise. No equipment is needed.
What difficulty level is the Crunch?
The Crunch is rated as beginner difficulty. It is suitable for those new to resistance training.
