How to do the Bicycle Crunch, Raised Legs
Lie on your back with your hands behind your head and your legs raised almost vertical.
Lift your shoulders off the floor.
Rotate your torso to bring one elbow toward the opposite knee, bending that leg.
Alternate sides at a controlled pace, keeping your legs raised.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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