Weighted Bicycle Crunch
Muscle Groups: Abs, Obliques
Weighted Bicycle Crunch focuses on Abs, Obliques, with Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Bicycle Crunch with proper form and technique.
- 1
Lie on your back with your lower back pressed into the floor, holding a weight plate or dumbbell with both hands over your chest.
- 2
Lift your head, shoulders, and feet slightly off the floor, bending your knees to a 90-degree angle.
- 3
Simultaneously bring your right elbow towards your left knee while extending your right leg straight out.
- 4
As you return your right elbow and left knee towards the center, immediately bring your left elbow towards your right knee while extending your left leg straight out.
- 5
Continue alternating sides in a controlled, fluid motion, keeping your core engaged and your shoulders and head elevated.
Secondary Muscles
While Weighted Bicycle Crunch primarily targets Abs, Obliques , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hips . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Bicycle Crunch, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Bicycle Crunch, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
