45 Degree Bicycle Twisting Crunch

Muscles worked

Setup

1. Secure your feet firmly under the foot pads of a 45-degree hyperextension bench.
2. Position your hips against the top of the thigh pads so your torso is free to hinge backward.
3. Lean back until your torso is in line with your legs and place your hands lightly behind your ears with elbows wide.

How to do it

1. Exhale as you crunch your torso upward while simultaneously lifting one knee off the pad toward your chest.
2. Rotate your torso to bring the opposite elbow toward the rising knee, focusing on the contraction in your obliques.
3. Inhale as you slowly lower your torso and return your foot to the pad in a controlled 2-second eccentric phase.
4. Repeat the movement on the opposite side, alternating legs and twisting directions for each rep.

Form checklist

• Lead the rotation with your shoulder and ribcage, not just your elbow.
• Keep your chin tucked slightly to maintain a neutral cervical spine and avoid pulling on your head.
• Maintain constant tension in your core; do not allow your lower back to excessively arch at the bottom.
• Ensure the movement is slow and controlled to prevent momentum from taking over.

Pro tips

• Focus on 'shortening' the distance between your armpit and the opposite hip bone to maximize oblique recruitment.
• Squeeze the glute of the stationary leg to help stabilize the pelvis during the twisting motion.

Make it harder

• Hold a light medicine ball or weight plate against your chest to increase the resistance.
• Pause for one second at the peak of the contraction to emphasize the mind-muscle connection.

Frequently asked

What muscles does the 45 degree bicycle twisting crunch work?

The 45 degree bicycle twisting crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the 45 degree bicycle twisting crunch?

The 45 degree bicycle twisting crunch requires no equipment — just your body weight.

Is the 45 degree bicycle twisting crunch good for beginners?

The 45 degree bicycle twisting crunch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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