Connect
To Top


How To Do Alternating Crunch (aka Bicycle Crunch)


How To Do Alternating Crunch (aka Bicycle Crunch)

Get in a prone position on the floor, hands behind your head. Begin by crunching and rotating your torso. As you twist and lift your trunk, bring your opposing knee toward your chest. Touch opposite elbow to opposite knee. Perform each rep on a quick but controlled tempo.

Progression: Perform rotational sit-outs. Start with your body in a push-up position, with feet and hands shoulder-width apart. Under control, take one leg and sweep it underneath your body, rotating so that you are almost in a seated position with your opposing hand and foot supporting your weight. The hand opposite your sweeping leg reaches for the ceil-ing. Alternate sides for six to 12 reps.

Regression: Perform single-side McGill sit-ups. Lie in a supine position, with hands behind your head. On the working side, bring your knee up, with your foot flat on the floor and as close to your glute as possible. Extend your non-working leg. Breathe out and perform a crunch by visualizing the “row” of abs on your working side contracting. Perform the crunches and actively feel the muscles lengthen and shorten during the movement.

Expert Tip: Fully touching your knee to your elbow will elicit a more powerful contraction than a partial rep.

You must be logged in to post a comment Login

Leave a Reply

More in Abs

  • Abs, Now!

    The exercises and focus you need to craft the eye-popping abs you want. By Adam Clark, CPT   Summer is gone....

    Sharon OrtigasOctober 20, 2017
  • Massive Gains From Head To Toe

    A total body overload plan for virtually guaranteed hypertrophy. By Sarah L. Chadwell, NASM-CPT   Broscience states that lifting heavy junk...

    Sharon OrtigasOctober 13, 2017
  • Pre-Exhaust Training

    Improve your form, keep your body balanced and continue progressing. By Heather Neff, CPT   Have you tried pre-exhaust training? Though...

    Sharon OrtigasOctober 5, 2017
  • Better Off Deadlifting

    The deadlift has stood the test of time because it works all of your muscles. By Sarah Chadwell, NASM CPT  ...

    Sharon OrtigasOctober 2, 2017
  • 6 Weeks To Be Your Best!

    A raw, full-body six-week workout that will get your body rock solid. By Sarah L. Chadwell, NASM-CPT   Want to get...

    Sharon OrtigasSeptember 29, 2017
  • 4 Exercises That Build Six-Packs Better Than Sit-Ups

    BODYPART WORKOUT Activate and train your core to sculpt the abs masterpiece of your dreams. By Raphael Konforti MS, CPT  ...

    Sharon OrtigasSeptember 25, 2017
  • Grow With The Flow

    Try these night-time high-rep sets to induce rapid muscle growth. By Tony Estrada   Let’s face it: If this article supported...

    Sharon OrtigasAugust 28, 2017
  • The Ab Exception

    Does everyone need dedicated core training? Yes, they do. By Vince Del Monte   Let me frame the question we’ll be...

    Sharon OrtigasAugust 21, 2017
  • Signature Abs

    How Markus Kaulius slowly built one of the best midsections in the business. By Mike Carlson   Markus Kaulius walks around...

    Sharon OrtigasMay 4, 2017