TRX Bicycle-Crunch
Strengthen your core with TRX Bicycle Crunches! This exercise targets your abs and obliques. A challenging & effective workout!
The TRX Bicycle-Crunch is a compound exercise that mainly works the core. You'll need: suspension trainer.
Required Equipment
TRX Bicycle-Crunch Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Hip Flexor (iliopsoas)
TRX Bicycle-Crunch Variations and Alternatives
How to do the TRX Bicycle-Crunch
Secure your feet into the handles of a suspension trainer, with the straps at about knee height.
Lie on your back with your hands lightly supporting your head and your legs extended fully with your heels suspended in the straps.
Begin the exercise by contracting your abdominal muscles, bringing one knee towards your torso while simultaneously rotating your opposite elbow towards the raised knee, mimicking the motion of riding a bicycle.
Fully extend the bent leg back into the starting position while switching to bring the opposite knee towards the torso and the opposite elbow towards the knee.
Repeat the alternating motion in a controlled manner, focusing on maintaining a strong core contraction and avoiding any swinging or momentum from the suspension straps.
Continue for the desired number of repetitions or for a specific time, alternating sides continuously.
Ensure that you perform the movement in a controlled manner, emphasizing quality of the contraction over speed. Adjust the difficulty by changing the angle of your body: a greater incline (feet higher than the torso) will make the exercise more challenging. Always aim to keep the lower back pressed into the ground during the movement to prevent strain and ensure the work is being done by the abdominal muscles.
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TRX Bicycle-Crunch FAQs
What muscles does the TRX Bicycle-Crunch work?
The TRX Bicycle-Crunch mainly works the core. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the TRX Bicycle-Crunch?
Suspension trainer.
Is the TRX Bicycle-Crunch a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some TRX Bicycle-Crunch variations and alternatives?
Similar exercises include the Band Bicycle-Crunch, Bicycle, Bicycle-Crunch and Twisting Bicycle-Crunch.
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