45 Degree Bicycle Twisting Crunch
Lying on one side on a 45-degree back-extension bench, the bottom foot locked, crunch the torso up sideways while the top knee drives in to meet the elbow.
How to do it
Setup
Side-on on a 45-degree back-extension bench, the hip on the pad, the bottom foot under the roller, the top leg straight out, the top hand behind the head.
Steps
- Crunch the torso up sideways as the top knee draws in to the elbow.
- Squeeze the side of the waist where knee and elbow meet.
- Extend the leg and lower the torso to the start; switch sides after the set.
Common mistakes
Twisting face-down to reach the knee: stay side-on and bend sideways. Letting the torso drop below the line: lower only to the line of the legs. Kicking the knee in: draw it in with control.
Breathing
Exhale on the crunch, inhale lowering.
